Mace Fit Training #1,069

general warmup (15 minutes)

figure 8’s to hold x 3 reps

standing figure 8’s x 30 reps

uppercut press x 12/12 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

double mills set up and light practice

strength (20 minutes)

double mills x 12/12 reps x 5 sets

conditioning/accessory work (2 rounds)

offset mace floor press x 10/10 reps

seated 2 hand halos x 15/15 reps