Warmup

0:00 – 15:00
Run to Sessions 2x
Instructor Mobility

15:00 – 25:00
Workout movement prep
Steel Mace 360 practice

Conditioning
25:00 – 55:00

30 minutes for quality

“Yuan-Ti”

40 yd Farmer Carry (as heavy as you can manage)
30 second Handstand
20 Alternating Steel Mace 360 Lateral Lunges*
10 Chin-ups
Rest as needed between exercises.

*Perform a 360 swing with the mace before each lunge. Substitutions: steel mace ballistic curl switch lunges OR kettlebell halo lateral lunges

L4: L-chinups
L3: knee tuck chinups
L2: box assisted chinups are ok
L1: box assisted chinups OR 20 supinated-grip ring rows

55:00 – 60:00
Stretch – couch stretch, legs up wall