Warmup
0:00 – 15:00
Instructor Led Jump Rope (5 minutes)
Animal Mobility

15:00 – 25:00
Steel Mace Technique Practice:
Neutral Stance
Basic Steps 1-4 – forward lunge/reverse lunge/lateral lunge/crossback lunge (spine TALL throughout)
Grip – rip/crush/bend/snap
Basic Landmarks 1-4 – hang/low sternum/clavicles/overhead
Under/Over Landmark 2 – Ballistic Curls (slide hands to prayer, rotate mace to opposite side)
Ballistic Curls with movement

Conditioning

30:00 – 40:00
Skill Practice
Contralateral Dead Split Clean – catch the bell as you land in the bottom of a lunge, knee does NOT touch the floor, hold the weight opposite of the leg that is forward
Push Jerk
Contralateral Split Jerk

“Stepping Razor”

40:00 – 60:00

20 minutes EMOM

Level 3/4

Minute 1: 50 Double Unders
Minute 2: 10 Three-yard Lateral Shuffle Cone Touch (touch your starting cone 10x)
Minute 3: 6 Kettlebell Contralateral Dead Split Clean and Split Jerk (Right Arm)
Minute 4: 6 Kettlebell Contralateral Dead Split Clean and Split Jerk (Left Arm)
Repeat for 5 rounds total.

L4 – 24/18
L3 – 22/16, 25 DUs (stay with 50 if you can string them together)

Level 2

Minute 1: 100 Single Unders
Minute 2: 10 Three-yard Lateral Shuffle Cone Touch (touch your starting cone 10x)
Minute 3: 5 Kettlebell Contralateral Dead Split Clean and Split Jerk (Right Arm)
Minute 4: 5 Kettlebell Contralateral Dead Split Clean and Split Jerk (Left Arm)
Repeat for 5 rounds total.

L2 – should try to use at least 18/12k

Level 1

Minute 1: 80 Single Unders
Minute 2: 10 Three-yard Lateral Shuffle Cone Touch (touch your starting cone 10x)
Minute 3: 5 Kettlebell Contralateral Dead Split Clean and Push Press/Jerk (Right Arm)
Minute 4: 5 Kettlebell Contralateral Dead Split Clean and Push Press/Jerk (Left Arm)
Repeat for 5 rounds total.

L1 – no prescribed weight