general warm up (15 minutes)

Americanas x 50 reps

alternating 1 hand front swings x 50 reps

2 hand mills x 15/15 reps

specific warm up (5 minutes)

grave digger front lunges set up and light practice

strength (20 minutes)

grave digger front lunges x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

paddling x 20/20 reps

barbarian knee walk ups x 15 reps

Read the cool story of how Mace Fit®  started