general warmup (15 minutes)
figure 8’s to hold x 30 reps
standing 2 hand figure 8’s x 30 reps
barbarian knee walkups x 15 reps
BTN x 90 seconds x 1/1
specific warmup (5 minutes)
360’s set up and light practice
strength (8 rounds)
one round = 360’s x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
1/2 kneeling double club front pullovers x 15 reps
isometric crucifix horse stance x 45 seconds
Grab your copy of The Official Mace Fit Training Manual