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
