Note:  All our training sessions are set up for Adex maces & clubs exclusively since they are plate-loadable. Training will be posted Mon., Wed., & Fri.  
general warm up (10 minutes)
figure 8’s to hold x 30 reps
inside mills x 20/20 reps
1 hand halos x 15/15 reps
mace or arc rotation walking lunges x 100 feet
specific warmup (5 minutes)
2 hand front cleans set up and  practice
strength (20 minutes)
heavy 2 hand front cleans x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
arc supine helicopters x 20 reps
mace windshield wiper squats x 20 reps

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macefit.com class tonight #adexclub #airgym #macefitnation #cardiowithoutrunning

A post shared by Frank DiMeo (@cavepicz2) on Jul 10, 2018 at 3:11pm PDT