macefit training #59

general warm up (10 minutes)

alternating 1 hand front swings x 40 reps

long cycle lunges x 20 reps

Ahrens press x 10 reps

specific warm up (5 minutes)

side strikes set up and light practice

strength (20 minutes)

side strikes x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 round)

1 hand front cleans x10/10  reps

double club side clean & lateral pull over x 20 reps

 

 

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