macefit training #43

general warm up (10 minutes)

alternating front swings x 40 reps

1 hand halos x 20/20 reps

barbarian alternating rear lunges x 20 reps

specific warmup (5 minutes)

set up and light practice

strength (20 minutes)

1 hand side cleans x 12/12-10/10-8/8-6/6 reps

conditioning/accessory work (2 round)

2 hand figure 8’s x 20 reps

windmills x 5/5 reps

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