(NOTE: THIS WILL ONLY BE DONE BY PEOPLE WHO HAVE ALREADY COMPLETED Mace Fit® training # 300 since it is for active recovery)
general warm up (15 minutes)
drumming x 30 reps
Vintage swings x 15/15 reps
2 hand halo squats15 reps
mace launch & catch x 10/10 reps
specific warm up ( 5 minutes)
double club side clean & lateral pull over set up and light practice
strength (20minutes)
double club side clean & lateral pull over x 20-16-12-8 reps
conditioning/accessory work (1 round)
windshield wiper rear lunges x 20 reps
1 hand long cycles x 20/20 reps
parry casts x 12/12 reps
1 hand snatch x 10/10 reps