(Photo: The Wolf Brigade definition of “Interpretive dance”. )
50 Mace front pendulum (10-2 style) @ as heavy as possible
Today, the adjustment to the front pendulum shows the end of each rep at 10 & 2, as opposed to parallel with the ground. Same bracing and tension, same mechanics, a little extra range. Only count reps that meet the standard, and attempt no more than one trip to the ground.
Then, as quickly as possible:
100 Mace 360 @ 8kg. W, 10kg. M
Brief rest as needed, or as position dictates. If a safe, functional mace 360 is not yet in your toolbox (or is not yet heavy enough to be useful) adjust to kettlebell halo @ 25lb. W, 35lb. M.
And then, 3 rounds of:
1 minute medicine ball throw/ “Tall slam ball” (alternate as desired, but keep moving)
1 minute battle rope
1 minute hollow rock/ hold
1 minute jumprope
Keep pace violent and position strong, and match effort throughout; There is no value to casual, brief conditioning.
Today, efficient transitions between movements will make or break the drill.
All movements: Listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball wp-contently. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
And finally, “Time under tension”:
25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R)
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!