Warmup
0:00 – 15:00
Run to Sessions 2x
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

25:00 – 35:00
Movement specific warmups

35:00 – 60:00

“One Step Forward”

25 Minutes E5MOM (5 rounds)

Levels 2-4

10 Hang Power Cleans
15 Toes to Bar
10 Burpees
200 yd Run
Rest

L4 – 155/115
L3 – 135/95, 10 Toes to Bar
L2 – 95/65, 15 hang knee tucks

You have FIVE minutes to complete each round; your goal should be to have TWO minutes rest between rounds. If you are getting caught by the clock, just do 5 Cleans instead of 10, but keep the other reps the same. Try to make them look like athletic cleans, like you actually understand the movement. If you’re rushing to get through it you will look like a disaster. You make up your time on the other movements–you should try to get the burpees done in under 30 seconds every round, and keep the run under a minute.

Level 1

200 yd Run
10 Heavy Dead Cleans (single kettlebell, 2 hands)
15 Ball-up Sit-ups (hang knee tucks are ok)
10 Burpees (or Plank Burpees)
Rest