macefit training #77

general warm up (10 minutes)

star complex x 1

2 hand front cleans x 20 reps

drumming x 30 reps

specific warm up (5 minutes)
tappers set up and light practice
strength (20 minutes)

heavy tappers x 3/3-3/3-3/3-3/3 reps

conditioning/accessory work (2 rounds)

double club barbarian squats x 15 reps

kneeling  2 hand halos x 20 reps

 

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