general warmup (15 minutes) windshield wiper lateral lunges x 25 reps 2 hand helicopters x 20/20 reps 1/2 kneeling 1 hand snatches x 12/12 reps BTN […]
BUILD STRONGER GRIP, FOREARMS, AND SHOULDERS WITH THESE SIMPLE EXERCISES 1 hand pause front cleans. 1 hand front pull overs, and 1 hand flys will get […]
Note: American Mace & Club Competitive Alliance rules will be used general warm up (10 minutes) mace swing front catch 15/15 reps cross body swings x […]