macefit training #65

general warm up (10 minutes)

Americanas x 30 reps

2 hand standing figure 8’s x 20 reps

figure 8’s to hold x 30 reps

specific warm up (5 minutes)

grave digger forward lunges set up and light practice

strength (20 minutes)

grave digger forward lunges x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (3 rounds)

Adex mace bull whips x 10/10 reps

double Adex club isometric front hold x maximum time

 

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