Safety Protocols 1. Do NOT perform any movements you feel uncomfortable with due to any condition or injury. Please also consult with your doctor if you take medications for any condition that will contradict with this exercise program: high blood pressure, diabetes, heart conditions, or asthma etc. 2. Be aware of your surroundings whether in a gym or at home. Please barricade children and pets from any home training area when swinging maces or kettlebells. 3. Re-rack equipment when finished to avoid any tripping hazards. Please set kettlebells aside grouped together. 4. Do NOT drop or slam kettlebells/maces down. This is considered negligent because you are potentially putting others at risk of injury. ALWAYS set kettlebells/maces down to the ground with control. 5. Please read the manual and watch the hyperlinked videos FIRST before attempting any exercise/corrective. Everything in this ebook/program has video demos to show you the proper set up, form, and technique. All hyperlinked videos are linked in grey font. Click to view, and it will open to a private YouTube link.

The Punch: Front Snatch This a great learning curve for those having trouble constantly tearing up their hands by death gripping the kettlebell as it ascends up overhead. We’re doing the EXACT same thing with the one-arm swing. The slight difference however is I keep a little flexion in my elbow so I can punch through the handle to flip it over my hand. This is done by SPREADING out the hand like you’re going to do the “touch of death” on someone really quick. This same action is needed when performing the kettlebell snatch overhead.

This is the smallest and yet biggest game changer to save your grip when performing snatches. Many over grip the handle not letting it naturally rotate over the wrist (resulting in tearing the hands and slamming against the forearm every repetition). The neutral wrist plays a critical component in pressing, cleaning and snatching. Watch this quick tutorial to see how to bypass tearing up your grip with the flick of the wrist using the heel of your hand.

This is a great way to build your kettlebell snatches at a safe speed and builds lat strength to better protect your shoulders in the long run. A major mistake beginners make is going too fast with each rep and the kettlebell starts controlling them with the elbow NOT locking at the top. There’s nothing wrong with a simple pause at the top to show you’re controlling the kettlebell snatch with a strong vertical plank. So focus on the power of EACH snatch — hardstyle kettlebell training is NOT about quantity, it’s about quality.

This will be the main challenge to prove you have taken the time to truly practice these GS2 skills. We had a lot of Berserker exercises in GS1, but since this volume focuses on kettlebell doubles; I didn’t want to overkill it with more of them. Then after looking at Pavel’s front cover, Enter the Kettlebell! (in which he calls these hand to hand cleans) I pictured a steel mace in the other hand...also swinging & catching it. Once trying it, I have been in love with it since. However, when I create crazy movements like this I want to put into a ebook — I have to think about it breaking down piece by piece so a beginner will NOT swing a mace into their face and go see dentist as result. Below is a level by level break down making sure you do NOT rush into something you’re not ready for so you own your foundations first and then progress the skill. Please watch also watch the tutorial linked above for a full breakdown of each level: Level 1: Mace Swing & Catch Level 2: Mace H2H Swing & Catch Level 3: KB 1H Swing & Catch Level 4: KB H2H Figure 8 & Catch Level 5: KB 1H Snatch Level 6: KB H2H Snatches Level 7: KB Double Snatch Level 8: KB Double Clean & Snatch Level 9: Berserker Swing & Catch Level 10: Berserker Snatch & Catch

Half the people I see online performing heavy mace swings...have no business doing so. Their shoulders shrug up into their neck, face turns red from not breathing, unstable feet rocking, and twisting the torso into their low back (rounding the thoracic spine) because they’re not bracing enough. This in turn causes you to unlearn everything we covered in GS1. All the standards will remain, as the only changing condition is the load and that’s the major benefit of a heavy steel mace...it puts you back in your place immediately making sure your foundations are in check. So the question is when to apply a heavy steel mace and what’s YOUR definition of heavy is? If you completed majority of the GS1 or GADA Club program workouts...you obviously have the green light to go heavy. In the GS2 programming, this is cued in red capital font (HEAVY MACE) so you do not overtrain your ligaments & tendons. So when you see a steel mace exercise in black font — this means use your medium sized mace. If you perform a steel mace complex and it’s in NOT capital red font...its for your safety. As a good example, swinging a heavy mace on the balance beam is not a good idea as you’ll see in the next chapter. All the program ebook exercises sync and benefit to one another. Kettlebell carries for example will greatly improve your grip for heavy 360s; just as steel mace 360s will keep your shoulders strong for kettlebell pressing and snatching. Please remember, that there are many exercises beyond 360s that will give you raw grind strength with a heavy steel mace. Watch the hyperlinked tutorial below to visually watch how I set up with heavier maces and exercises that will be featured in the programming. Refer back to the GS2 Weight Recommendation chapter when deciding which size is best. You are NOT expected to go from using a 15LB to 55LB mace overnight. If 5 to 10LBs is heavier for you...stick with that.

A big strength component with grip training is NOT just with your hands, but with your feet. Gripping and rooting the toes, arches, and heels with strong stability are key for ANY major lift or sport. In GS1, we noted a big part of this training program is getting used to being bare foot when working out and throwing out cushy soled shoes that blind thousands of nerve receptors. So the balance beam is a perfect next level tool to keep your rooting techniques in check. What was great about first testing the balance beam was I forced to go back to my beginner weight (15lb) when practicing. Then once off it, my heavier mace 360s felt better and smoother. Why? You’re forced to reduce reps when your base isn't stable. Any kink in the chain will expose any strength leak you may not know about. You’ll find it easier to stabilize with kettlebell doubles and harder with singles because the asymmetrical load will try to throw you off the beam. The balance beam will be scheduled in the third day of each program with a “BB” acronym. Now where do you get one? For all I care, you can use a straight line of thick duct tape, a wooden 2x4, or buy foldable one that’s at least 9ft long. You will see me demo with the Sprigee Foldable Balance Beam I got on Amazon. It’s very sturdy, and easy to set up (costing less than $60) and is perfect for the GS2 programming.

After the release of my first two ebooks in 2018 — the immediate question was “what about steel mace & clubs in ONE workout program?” While these two tools are amazing...I’ve never recommended learning them both at the same time for beginners. The kettlebell works very well with mace training because it relates to the progressions of swings (GADA Swing). Steel clubs however, favor a strong grip & coordination...so the speed & fluidity of indian clubs were perfect to pair with them in one program (GADA Club). All my ebook programs are designed from a minimalist stand point so you keep a solid learning foundation and cut out all the other garbage. Pavel calls this “serial programming” — where you do multiple programs and get no where goal wise. I’ve met people who’ve trained for both a marathon & bodybuilding physique events at the same time and had horrible results because they didn't focus on ONE plan. However, if you’ve experienced yourself with both these programs; I made a great add on to this GS2 training program. Out of the all ebooks I’ve worked on, this was the most tedious and detailed programming to make sure you have the option for BOTH in this edition. As you will see, there is a “CLUB SUB” section on the far right of each workout block. Each club sub is associated with EITHER a kettlebell or mace exercise (for either single/double). So what’s cool about this is you can finish all 12 workouts in a level with kettlebells & maces...and then do it all over again with steel clubs in the same level.The only exercise that will NOT be subbed for with steel clubs are carries. When carrying kettlebells, the center of mass is away from your face in the clean position and be easily set down when fatigue sets in. However, with the steel club’s elongated shape it can easily go in any direction. I tested it myself carrying them in the double side stack and overhead torch positions and it felt very unsafe. I’d rather you use dumbbells as a safe carry substitute. All the steel club single and double demos are from GADA Club, but the workouts in GS2 are completely different. The Club Sub option is for those who want more steel mace & club based workouts and at the same time to those who have curiously never tried steel clubs. If you want more in-depth detail for both Indian & Steel Clubs that’s where GADA Club ebook is best. In each ebook, I stick to the script (which is kettlebells & maces for GS2) and don’t like to repeat what I’ve already put together in a whole other ebook. GS2 takes bits and pieces from my other ebooks programs, but don’t have everything. You’ll notice there are steel clubs, but no Indian clubs. There are Steel Mace Figure 8’s featured in Reinventing the Steel Mace, but are no rings for bodyweight training. To give a clear example of the similarities & differences between all these tools — click on any hyperlinked kettlebell or mace demos on the RIGHT and then click on the Club Sub on the LEFT. Please note, kettlebells SHOULD ALWAYS be swung from inside the hips and not the outside. Never do so, because it encourages the knees to crash in or else the kettlebell’s mass will hit your knees (swinging smaller kettlebells is NOT a solution...it’s a pointless substitute). Steel Clubs work extremely well for inside and outside the hips because of their elongated shape.

MACE 2H 10&2’s + MACE GOODMORNINGS 10 REPS EACH SIDE FOR BOTH 3 ROUNDS

MACE 2H 10&2’s + MACE GOODMORNINGS 10 REPS EACH SIDE FOR BOTH 3 ROUNDS

MACE 360 TO WINDMILL: 5 REPS EACH SIDE + KB DOUBLE DEAD STOP SWINGS: 5 REPS 5-6 ROUNDS 1MIN REST IN BETWEEN EACH EXERCISE

MACE 360 TO WINDMILL: 5 REPS EACH SIDE + KB DOUBLE DEAD STOP SWINGS: 5 REPS 5-6 ROUNDS 1MIN REST IN BETWEEN EACH EXERCISE

MACE SWING & CATCH: 10 REPS EACH SIDE / 3 SETS (L&R=1 SET) REST 30-45 SEC AFTER BOTH SIDES

KB 1H PAUSE CLEANS: 5 REPS EACH SIDE / 4 SETS 1MIN REST EACH SET

HEAVY MACE PRESS OUTS: 5 REPS + KB DOUBLE SUITCASE CARRY: WALK 15 YARDS & BACK PERFORM 5 ROUNDS REST 1-2 MIN AFTER EACH ROUND

HEAVY MACE PRESS OUTS: 5 REPS + KB DOUBLE SUITCASE CARRY: WALK 15 YARDS & BACK PERFORM 5 ROUNDS REST 1-2 MIN AFTER EACH ROUND

HEAVY MACE BENT OVER ROWS: 6-8 REPS EACH SIDE / 4 SETS (L&R = 1 SET) REST 30-45 SEC BETWEEN SIDES

MACE BB HALF KNEELING 360s: 6-8 REPS EACH SIDE /3 SETS (L&R=1 SET) REST 30-45 SEC

KB 1H SWING TO CLEAN: 6-8 REPS EACH SIDE /4 SETS (L&R=1 SET) REST 30-45 SEC

KB 1H HIGH PULLS: 6-8 REPS EACH SIDE /4 SETS (L&R=1 SET) REST 30-45 SEC

MACE BB SUMO SQUAT: PERFORM FOR 30-45 SEC / 3 SETS (L&R=1 SET) REST 30-45 SEC

MACE 90/90 HIP PRESS TO 360: 5 REPS EACH SIDE / 3 SETS (L&R=1 SET) REST AS LITTLE

KB DOUBLE FRONT SQUAT: 5 REPS / 5 SETS REST 1-2MIN

KB 2H GOBLET CLEAN LUNGES: 6-8 REPS / L TO R = 1 REP / 5 SETS REST AS LITTLE

MACE H2H 10&2’s PERFORM FOR 30-45 SEC / 3 SETS REST AS LITTLE

MACE 2H FIGURE 8’s: 10 REPS EACH SIDE / 3-4 SETS REST 30-45 SEC IN BETWEEN SIDES

KB DOUBLE WINDMILLS: 5 REPS EACH SIDE + KB DOUBLE SWINGS: 5 REPS PERFORM 6-8 ROUNDS REST 1-2 MIN IN BETWEEN EACH EXERCISE

KB DOUBLE WINDMILLS: 5 REPS EACH SIDE + KB DOUBLE SWINGS: 5 REPS PERFORM 6-8 ROUNDS REST 1-2 MIN IN BETWEEN EACH EXERCISE

MACE H2H SWING & CATCH: PERFORM FOR 30-45 SEC / 3-4 SETS REST 30-45 SEC AFTER EACH SET

KB DOUBLE CLEANS: 5 REPS / 3 SETS REST AS LITTLE

HEAVY MACE 2H PRESSOUT SQUAT: 5 REPS EACH GRIP + KB DOUBLE CLEAN CARRY: WALK 15 YARDS & BACK PERFORM 5 ROUNDS REST 1-2 MIN AFTER EACH ROUND

HEAVY MACE 2H PRESSOUT SQUAT: 5 REPS EACH GRIP + KB DOUBLE CLEAN CARRY: WALK 15 YARDS & BACK PERFORM 5 ROUNDS REST 1-2 MIN AFTER EACH ROUND

HEAVY MACE 2H OFFSET PRESS: 5 REPS EACH SIDE / 4 SETS (L&R = 1 SET) REST 30-45 SEC BETWEEN SIDES

MACE BB HK TO OK 360s: 6-8 REPS EACH SIDE / 3 SETS (L&R=1 SET) REST AS LITTLE

KB FRONT SNATCHES: 6-8 REPS EACH SIDE / 5 SETS (L&R=1 SET) REST 1MIN IN BETWEEN SIDES

KB 1H SNATCH TO PUSH PRESS: 6-8 REP EACH SIDE / 5 SETS (L&R=1 SET) REST 1MIN IN BETWEEN SIDES

MACE BB SUMO 360’s: PERFORM FOR 30-45 SEC / 3 SETS (L&R=1 SET) REST AS LITTLE

MACE WALKING 10&2’s: WALK 10-15 Yards & Back / 3 SETS REST AS LITTLE

KB DOUBLE OK WINDMILL: 5 REPS EACH SIDE / 5 SETS REST AS LITTLE

KB DOUBLE HK FRONT LUNGES: 3-5 REPS EACH SIDE / 5 SETS REST 1-2MIN

MACE WALKING 10&2’s: WALK 10-15 Yards & Back / 3 SETS -- AGAIN REST AS LITTLE

MACE 1H FIGURE 8’s: 10 REPS EACH SIDE / 3 SETS RESTAS LITTLE

KB 1H DEADSTOP SNATCHES: 5 REPS EACH SIDE + KB DOUBLE CLEANS: 5 REPS PERFORM 6-8 ROUNDS REST 1MIN IN BETWEEN EACH EXERCISE

KB 1H DEADSTOP SNATCHES: 5 REPS EACH SIDE + KB DOUBLE CLEANS: 5 REPS PERFORM 6-8 ROUNDS REST 1MIN IN BETWEEN EACH EXERCISE

MACE H2H ROTATIONAL SWING & CATCH: PERFORM FOR 30-45 SEC / 3 SETS REST AS LITTLE

HEAVY MACE DYNAMIC CURLS: 6-8 REPS EACH SIDE / 3 SETS (L&R=1 SET) REST 1MIN

KB DOUBLE OVERHEAD CARRY: WALK 15 YARDS & BACK + HEAVY MACE PENDULUMS: PERFORM FOR 30-45 SEC PERFORM 5 ROUNDS REST 1-2 MIN IN BETWEEN EACH EXERCISE

KB DOUBLE OVERHEAD CARRY: WALK 15 YARDS & BACK + HEAVY MACE PENDULUMS: PERFORM FOR 30-45 SEC PERFORM 5 ROUNDS REST 1-2 MIN IN BETWEEN EACH EXERCISE

HEAVY MACE DYNAMIC CURLS: 6-8 REPS EACH SIDE / 3 SETS (L&R=1 SET) -- AGAIN REST 1MIN

MACE BB WALKING 360s: 10 REPS UP SWITCH GRIP 10 REPS DOWN 3 SETS L&R=1 SET AS LITTLE

KB Z PRESS (PICK ONE OF THE THREE IN DEMO): 5 REPS / 6-8 SETS (L&R = 1SET) REST 1MIN IN BETWEEN SIDES

MACE BB SUMO SIDE LUNGES: 5 REPS EACH SIDE / 3 SETS (L&R=1 SET) REST AS LITTLE

10 REPS EACH SIDE / 3 SETS REST AS LITTLE

KB DOUBLE OK WINDMILL TO SEESAW PRESS: 5 REPS EACH SIDE / 5 SETS REST 1-2 MIN IN BETWEEN EACH SIDE

KB GET UP: HK PRESS TO SNATCH: ALL = 1 REP EACH SIDE / 5 SETS REST 1-2 MIN IN BETWEEN EACH SIDE

10 REPS EACH SIDE / 3 SETS -- AGAIN REST AS LITTLE

10 REPS EACH SIDE / 3 SETS REST AS LITTLE

KB DOUBLE SNATCHES: 5-10 REPS / 5 SETS REST 1MIN

5 REPS (L to R = 1 REP) / 5 SETS REST 1MIN

10 REPS EACH SIDE / 3 SETS -- AGAIN REST AS LITTLE

5 REPS EACH SIDE / 3 SETS (L&R = 1 SET) REST 30-45 SEC AFTER BOTH SIDES

HEAVY MACE PAUSE 360s: 3-5 REPS EACH SIDE + KB DOUBLE SUITCASE/RACK CARRY: WALK 15 YARDS & BACK - REPEAT ON OTHER SIDE PERFORM 6-8 ROUNDS REST AS MUCH NEEDED IN BETWEEN THE TWO EXERCISES

HEAVY MACE PAUSE 360s: 3-5 REPS EACH SIDE + KB DOUBLE SUITCASE/RACK CARRY: WALK 15 YARDS & BACK - REPEAT ON OTHER SIDE PERFORM 6-8 ROUNDS REST AS MUCH NEEDED IN BETWEEN THE TWO EXERCISES

5 REPS EACH SIDE / 3 SETS (L&R = 1 SET) -- AGAIN REST 30-45 SEC AFTER BOTH SIDES

MACE BB WALKING 360s: 5 REPS UP SWITCH GRIP 5 REPS DOWN 3 SETS L&R=1 SET AS LITTLE

3-5 REPS / 6-8 SETS REST 1-2MIN

6-8 REPS EACH SIDE / 3 SETS (L&R=1 SET) REST AS LITTLE

ALL = 1 REP / 4 SETS REST AS LITTLE

5 REPS (L TO R = 1 REP) / 4 SETS REST 1-2MIN

3 REPS EACH SIDE ALL= 1 REP 4 SETS REST 1MIN IN BETWEEN SIDES

ALL = 1 REP / 4 SETS -- AGAIN REST AS LITTLE

5 REPS EACH SIDE / 3 SETS REST AS LITTLE

5 REPS / 6-8 SETS REST 1-2 MIN

5 REPS EACH SIDE / 3 SETS -- AGAIN REST AS LITTLE

10 REPS EACH SIDE 3 SETS REST 1MIN IN BETWEEN SIDES

HEAVY MACE PAUSE 360s: 3-5 REPS EACH SIDE + KB DOUBLE CLEAN/OVERHEAD CARRY: WALK 15 YARDS & BACK - REPEAT ON OTHER SIDE PERFORM 6-8 ROUNDS REST AS MUCH NEEDED IN BETWEEN THE TWO EXERCISES

HEAVY MACE PAUSE 360s: 3-5 REPS EACH SIDE + KB DOUBLE CLEAN/OVERHEAD CARRY: WALK 15 YARDS & BACK - REPEAT ON OTHER SIDE PERFORM 6-8 ROUNDS REST AS MUCH NEEDED IN BETWEEN THE TWO EXERCISES

10 REPS EACH SIDE -- AGAIN 3 SETS REST 1MIN IN BETWEEN SIDES

KB DOUBLE 90/90 HIP-PRESS TO PRESS: 5 REPS EACH SIDE + KB 1H BB WALKING PRESSES: 5 REPS UP SWITCH GRIP 5 REPS DOWN PEFORM 5-6 ROUNDS REST 1-2MIN IN BETWEEN EXERCISES

KB DOUBLE 90/90 HIP-PRESS TO PRESS: 5 REPS EACH SIDE + KB 1H BB WALKING PRESSES: 5 REPS UP SWITCH GRIP 5 REPS DOWN PEFORM 5-6 ROUNDS REST 1-2MIN IN BETWEEN EXERCISES

5 REPS EACH SIDE 5-6 SETS AS LITTLE

10 REPS 4-5 SETS REST AS LITTLE

10 REPS EACH SIDE 4-5 SETS REST 1MIN IN BETWEEN SIDES

PERFORM FOR 30-45 SEC WITH LIGHT KB 4-5 SETS REST FOR 1-2MIN

6 REPS EACH SIDE 2-3 SETS REST AS LITTLE

6-8 REPS 5 SETS REST 1MIN

3-5 REPS (L to R = 1 REP) / 5 SETS REST 1-2MIN

6 REPS EACH SIDE -- AGAIN 2-3 SETS REST AS LITTLE

HEAVY MACE 10&2’s: 6-8 REPS EACH SIDE + HEAVY MACE UPPERCUTS: 6-8 REPS EACH SIDE PERFORM 5 ROUNDS REST 1MIN IN BETWEEN

HEAVY MACE 10&2’s: 6-8 REPS EACH SIDE + HEAVY MACE UPPERCUTS: 6-8 REPS EACH SIDE PERFORM 5 ROUNDS REST 1MIN IN BETWEEN

KB DOUBLE OVERHEAD CARRY: WALK 15 YARDS & BACK - REPEAT ON OTHER SIDE + HEAVY MACE OFFSET PRESS: 5 REPS EACH SIDE PERFORM 5 ROUNDS AS MUCH REST NEEDED IN BETWEEN THE TWO EXERCISES

KB DOUBLE OVERHEAD CARRY: WALK 15 YARDS & BACK - REPEAT ON OTHER SIDE + HEAVY MACE OFFSET PRESS: 5 REPS EACH SIDE PERFORM 5 ROUNDS AS MUCH REST NEEDED IN BETWEEN THE TWO EXERCISES

MACE BB HALF TO OPEN 360s: 10 REPS EACH SIDE + KB DOUBLE BB WALKING PRESS: 5 REPS (UP & DOWN) PERFORM 5 ROUNDS REST 1MIN IN BETWEEEN EXERCISES REST AS LITTLE

MACE BB HALF TO OPEN 360s: 10 REPS EACH SIDE + KB DOUBLE BB WALKING PRESS: 5 REPS (UP & DOWN) PERFORM 5 ROUNDS REST 1MIN IN BETWEEEN EXERCISES

5 REPS UP & DOWN / 5 SETS REST 1-2MIN

ALL = 1 REP - PERFORM ONCE ON EACH SIDE / 5 SETS REST AS LITTLE IN BETWEEN SIDES

KB 1H CLEAN LUNGES: 10 REPS + MACE 360 TO SIDE LUNGE: 5 REPS PERFORM5 ROUNDS REST 1-2MIN IN BETWEEN EXERCISES

KB 1H CLEAN LUNGES: 10 REPS + MACE 360 TO SIDE LUNGE: 5 REPS PERFORM5 ROUNDS REST 1-2MIN IN BETWEEN EXERCISES

10 REPS EACH SIDE / 3 SETS REST AS LITTLE

5 REPS (L&R=1REP) / 5 SETS REST 1-2MIN

5 REPS EACH SIDE / 5 SETS REST 1-2 MIN

10 REPS EACH SIDE / 3 SETS -- AGAIN REST AS LITTLE

10 REPS EACH SIDE 3 SETS REST 1-2MIN

KB DOUBLE FRONT SQUAT: 5 REPS + (AFTER SQUAT - CARRY) KB DOUBLE CLEAN CARRY: WALK 15 YARDS & BACK REST 2MIN AFTER BOTH

KB DOUBLE FRONT SQUAT: 5 REPS + (AFTER SQUAT - CARRY) KB DOUBLE CLEAN CARRY: WALK 15 YARDS & BACK REST 2MIN AFTER BOTH

10 REPS EACH SIDE -- AGAIN 3 SETS REST 1-2MIN

UP & DOWN = 1 SET 6 SETS AS LITTLE REST

6-8 REPS EACH SIDE / 3 SETS (L&R=1 SET) REST AS LITTLE

MACE BB WALKING LUNGES: UP& DOWN = 1 SET + KB DOUBLE BU CLEANS: 5 REPS PERFORM 6-8 ROUNDS 1MIN IN BETWEEN EACH EXERCISE

6-8 REPS EACH SIDE / 5 SETS REST 30-45 SEC IN BETWEEN SIDES

KB DOUBLE 90/90 HIP-PRESS TO PRESS: 5 REPS EACH SIDE PEFORM 5-6 ROUNDS REST 1-2MIN

10 REPS EACH SIDE 4-5 SETS REST 1MIN IN BETWEEN SIDES

5 REPS EACH SIDE / 5 SETS REST 1-2 MIN

MACE H2H 10&2’s PERFORM FOR 30-45 SEC / 5 SETS REST AS LITTLE

3-5 REPS ALL = 1 REP EACH SIDE / 5 SETS REST 1-2MIN

10 REPS EACH SIDE 3 SETS REST 1MIN IN BETWEEN SIDES

HEAVY MACE H2H 10&2’s: 5 REPS EACH SIDE + DOUBLE KB SUITCASE/ CLEAN CARRY: WALK 15 YARDS & BACK - REPEAT ON OTHER SIDE PERFORM 6-8 ROUNDS REST 1-2 MIN IN BETWEEN EACH

HEAVY MACE H2H 10&2’s: 5 REPS EACH SIDE + DOUBLE KB SUITCASE/ CLEAN CARRY: WALK 15 YARDS & BACK - REPEAT ON OTHER SIDE PERFORM 6-8 ROUNDS REST 1-2 MIN IN BETWEEN EACH

10 REPS EACH SIDE -- AGAIN 3 SETS REST 1MIN IN BETWEEN SIDES

KB DOUBLE HK FRONT LUNGES: 3-5 REPS EACH SIDE / 5 SETS REST 1-2MIN

MACE BB UPPERCUT LUNGES: 3-5 REPS EACH SIDE + KB DOUBLE BU FRONT SQUAT: 3-5 REPS PERFORM 6-8 ROUNDS RES T1MIN IN BETWEEN EACH EXERCISE

MACE BB UPPERCUT LUNGES: 3-5 REPS EACH SIDE + KB DOUBLE BU FRONT SQUAT: 3-5 REPS PERFORM 6-8 ROUNDS RES T1MIN IN BETWEEN EACH EXERCISE

3 REPS (ALL = 1 REP) / 5 SETS REST 30-45 SEC IN BETWEEN SIDES

10 REPS EACH SIDE 4-5 SETS REST 1MIN IN BETWEEN SIDES

1 REP EACH SIDE / 10 SETS REST AS LITTLE

PERFORM FOR 30-45 SEC /v3 SETS REST AS LITTLE

ALL = 1 REP - PERFORM 3 / 5 SETS REST 1MIN

HEAVY MACE BENT OVER ROWS: 5 REPS EACH SIDE + HEAVY MACE OFFSET PRESS: 5 REPS EACH SIDE 5 ROUNDS 1-2 MIN IN BETWEEN EXERCISES

HEAVY MACE BENT OVER ROWS: 5 REPS EACH SIDE + HEAVY MACE OFFSET PRESS: 5 REPS EACH SIDE 5 ROUNDS 1-2 MIN IN BETWEEN EXERCISES

HEAVY MACE 1H 360’s: 5 REPS EACH SIDE + DOUBLE KB SUITCASE/ OVERHEAD CARRY: WALK 15 YARDS & BACK - REPEAT ON OTHER SIDE 5 ROUNDS REST 1-2 MIN IN BETWEEN EXERCISES

HEAVY MACE 1H 360’s: 5 REPS EACH SIDE + DOUBLE KB SUITCASE/ OVERHEAD CARRY: WALK 15 YARDS & BACK - REPEAT ON OTHER SIDE 5 ROUNDS REST 1-2 MIN IN BETWEEN EXERCISES

5 REPS EACH SIDE / 5 SETS REST 1MIN IN BETWEEN SIDES

MACE BB WALKING 1H 360’s: 3-5 REPS EACH SIDE + KB SINGLE BU GET UP: 1 REP EACH SIDE PERFORM6-8 ROUNDS REST 1MIN IN BETWEEN EACH EXERCISE

MACE BB WALKING 1H 360’s: 3-5 REPS EACH SIDE + KB SINGLE BU GET UP: 1 REP EACH SIDE PERFORM6-8 ROUNDS REST 1MIN IN BETWEEN EACH EXERCISE

1 REP EACH SIDE / 5 SETS REST AS LITTLE

PERFORM FOR 30-45 / 5 SETS REST 30-45 SEC

10 REPS EACH SIDE / 5 SETS REST 30-45 SEC IN BETWEEN SIDES