macefit training #76

general warm up (10 minutes)

double club front swings x 50 reps

rotation walking lunges x 100 feet

inside helicopters x 20/20 reps

1 hand halos x 15/15 reps

specific warm up (5 minutes)

double club side clean & lateral pull over set up and light practice

strength (20 minutes)

double club side clean & lateral pull over x 20-16-12-8 reps

conditioning/accessory work (2 rounds)

Turkish get ups x 3/3 reps

double club horse stance isometric hold x maximum time

 

 

 

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