macefit training #64

general warm up (10 minutes)

Americanas x 40 reps

standing figure 8’s x 20/20 reps

1 hand halos x 15/15 reps

specific warm up (5 minutes)

360’s squat set up and light practice

strength (20 minutes)

360’s squat x 10-10-10-10 reps

conditioning/accessory work (2 rounds)

double club front cleans x 15 reps

drumming x 20 reps

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