Warmup

0:00 – 15:00
Instructor led jump rope 5 minutes
Instructor Mobility

15:00 – 25:00
Steel Mace Warmup
Slow, controlled movement
Alternate with a Partner

1x through on each side, then switch with your partner
Ballistic Curl after each Step
Right leg* Reverse Lunge
Right Leg Forward Lunge
Right leg Side Lunge
Right leg Crossback Lunge
Squat
Repeat same sequence on Left leg*

*only the Right leg will move during the first half, the left leg remains where it is for the entire Right side sequence, then on the other side only the Left leg will move

Mace Front Pendulum Practice (20 reps then switch)
-with knees soft and midsection braced, hold the mace upside down, keeping hands high up in front of the sternum
-as you swing the mace from side to side, increase the amplitude of the swing until the mace is parallel to the floor at the top of the movement
-same side elbow lifts up, opposite side stays tucked

Conditioning

25:00 – 35:00
Kettlebell technique practice
Beast Kick through review

35:00 – 59:00

“Singing Crayfish”

24 minutes E3MOM (8 rounds)

Levels 3/4

30 Sec Alternating Crouching Beast to Front Kick Throughs
30 Sec Alternating Rotating Dead Clean to Push Press
30 Sec Double Unders
90 Sec REST

L4 – 24/18
L3 -22/16

Level 2

30 Sec Alt. Crouching Beast to Front Kick Throughs
30 Sec Alt. Dead Clean to Push Press
30 Sec Double Unders OR Tuck Jumps
90 Sec REST

Level 1

30 Sec Alt. Side Kick Throughs
30 Sec Alt. Dead Clean to Push Press
30 Sec Single Unders
90 Sec REST