Before we ever walked we crawled. While I don’t expect you to go back in time; it’s amazing as newborns how mobile we are naturally. However, overtime we lose it just as easily. Crawling builds a strong core because it requires a straight spine and requires the hands & toes marching into the ground for more stability. It’s also a perfect foundational primer for squats and push ups. Notice in the picture below if you flipped it vertical it would be the bottom of a squat. If you have trouble crawling with the hands and feet alternating build up your skills first in the quadraped and perform the bird dog exercise to better connect your lats & glutes at the same time (as demoed in the tutorial).

Half rep push ups have become an epidemic of poor form and give the wrong idea of the purpose of this classic exercise. The push up is all about maintaining a locked in plank (as you see below) with the hands and toes rooted into the ground and the hips being locked in with the glutes and quads to prevent the low back from arching down (also causing the shoulders to shrug). The hips shouldn’t be too high or too low when setting up. Notice how my ears, shoulders, hips, knees, and ankles are ALL aligned before going into the pushup. Spread the floor to engage the lats, brace the abs, squeeze the glutes, and root your toes to the ground before ever descending down into the pushup. It’s always best to start in the quadraped position and then lockout each leg one at a time. Your start will always dictate your finish and overall performance.

This is an advanced exercise that requires full body tension and resilient shoulders. With that said, if your rock bottom push ups and pull ups are not strong — it’s highly advised you do NOT perform dips. It is why ring dips will only be in the advanced workout program. There’s a huge difference between using parallel bars and rings. The rings expose every weak link in your body that isn’t stable. Parallel bars don’t. Flexed wrists are a major weak link with any pressing variation and ring dips are proof of this because it’s impossible do it with them (unless you want to injure them). The knuckles must point toward the ground to keep the wrists neutral so the elbows and shoulders can pull down into the dip with lats flared. There are still many static dip exercises that will be applied in the intermediate program so you can better learn to externally rotate the elbows into the lats. Make sure your straps are at the right height so you can better de-load the body faster to the ground. This is done by having the rings UNDER your shoulders at the clavicle line to safely press down into the rings with a vertical forearm. Please watch the entire tutorial before trying these.

The best way to describe cossacks is they are deep lateral side squats with one leg squatting, using full hip/knee flexion, as the other leg extends out. These are progressed the same as squats using the rings first and then grooved more into the programming with the steel mace. They represent a lot of what this ebook is about being strong and mobile all at once.

Many condemn lunges because they experience too much knee pain. When really the issue is they don't know how to find stability in the right places to take less stress off the joint systems. The big and yet very small detail to kneeling progressions is digging the toes to push off the ground. This results in the hips and spine aligning together for better muscle engagement. So instead of focusing on the front loaded shin — drive off the rear big toe when the glutes lock into the hips. The tall kneeling position (where both knees are down) will be used more in the programming to transition into the half kneeling position. These kneeling positions are also great corrective drills for steel mace 360s to keep the hips stable and not kip back & forth. The core also has to work much harder because you’ve taken more than a quarter of the body’s height away; bringing more awareness to the hips staying in alignment and not dumping into the lower back.

Plyometric drills are incredible to build better reactive core strength and proprioception (awareness of your body’s limbs). Having a roll of duct tape, chalk, or spray paint to put on the ground is all that’s need for these drills. Make the four ends are little wider than shoulder width, and then place a center dot in the middle. There are four different ones to master in this program below, and an interval clock is needed to get an even amount of work and rest (a free one can be easily downloaded in app format).

Once your strength skills with the mace have progressed, teaching the body to keep the shoulders mobile and the hips stable is the next skill to learn. Just like how the kettlebell swing is at the center of the kettlebell universe — the same goes for mace 360’s. If your mace 360 looks unbalanced, then it’ll be no surprise the rest of the movements covered in this ebook will also have the same result. This is a big reason why, in the beginner RSM program, push & pull strength exercises are implemented first so that you start off with a solid foundation to build on throughout the program levels. The difference between a 360 and a 10 & 2 is the direction they go in. The 360 goes in ONE continuous direction coming back to the vertical stack (12 o’clock) position each time allowing for more control on each rep. The 10 & 2 pushes & pulls in BOTH directions. This why I always tell beginners it really doesn't matter which top or bottom hand you want to start pushing with because you’re going to do both regardless when advancing to 10 & 2’s. What makes them more difficult is the accelerated force that builds the longer you 10 & 2 the mace. So much more core stability is needed and is why you’ll see A LOT of novices online looking like they’re dancing and hula hooping around the mace with their hips from that lack of strength. Having a strong sense of needing shoulder mobility and hip stability when swinging the mace into a 360 or 10 & 2 pattern is necessary to perform the more advanced RSM 360s progressions further in the programming. Switching your grip in the vertical stack position is key to getting BOTH sides when adding in complexes with lunges and squats with 360s flowing into them. The Steel Mace 360 Kneeling Complex is the best example. I personally like to push with my base hand, and then point the index finger with it to cue the direction it’s going in when I go to tall kneeling, half kneeling, standing and reversing back. THEN I switch my grip and perform the next side. The vertical stack is not just a name. It is a major part of the system to make sure you’re getting an even amount of strength on BOTH sides with the other foundational movement patterns we covered in the Bodyweight 101 Education chapter.

What makes the mace so unique is it’s asymmetrical load. Knowing how to properly push and pull the mace smoothly into different positions is key for steel mace training. Your mace hand (the one closest to the mace head) will be PALM UP — the base hand (one the bottom handle) will be PALM DOWN to set up. The mace hand will then pull up curling as the base pushes down to smoothly bring both hands in the middle of the mace handle. This is called the prayer position. The palms need to press against the handle so it can transition, slide, and alternate to the other side. To do so, the finger tips must spread out for a quick second to avoid death gripping. Many compensate by tossing the mace side to side (letting go of the mace in mid air with one hand). This action only damages your wrists and hands as the handle slams down. The hands should never leave the steel mace handle. It’s essential for the front rack and goblet positions as you go further into the programming. You’ll hear “BREAK THE BAR” a lot in many of the exercises as you go from a relaxed dynamic curl into tight contracted positions to keep the lats engaged for better squats, lunges, and cossacks.

- Prerequisite #1: Steel Mace Hip Hinge Drill - Prerequisite #2: Hardstyle Kettlebell Swing - Steel Mace Swing & Slide - Level 1 Beginner - Steel Mace Swing & Catch - Level 2 Intermediate - Steel Mace Hand to Hand Swing & Catch - Level 3 Advanced

UPPERCUTS: When ever my students are having a bad day I just make them visualize something (or someone) they don’t like in front of them and do this exercise. While it’s aggressive, it’s very methodical to learn in the start to keep each position solid with no wrist flexion (common compensation) and solid pivot mechanics to develop more power with each rep. As you see in the picture below, it’s best to keep the cadence “center, elbow, and uppercut...center, elbow, uppercut” in your head to make it robotic and more fluid in each position. These also flow very well into back step lunge uppercuts as the program advances.

If the steel mace was a weapon it would be an axe. This this where we get more into warrior mode, and add these athletic striking chop variations. These advance more into shuffles and switch patterns (striking left to right). As you can see below, we’ll be going low, mid, and high throughout the programming. All of them require you to have your mace hand palm up and base hand palm down to push and pull the mace handle for more power in each height. Also, notice how the pivoting mechanics on the rear foot all look the same in comparison to the three. Please know you do not have to go heavy with these striking patterns because we want to demonstrate athleticism, speed, and power from the ground up. I have women use a 10lb mace and men use a 15lb at the heaviest. Remember to PULL with your base hand just as hard as you PUSH with your mace hand. You do not want to muscle these strikes with the mace hand doing all the work or else it will stress out your shoulders.

This is an oldetime strongman feat I learned from Iron Tamer David Whitley. This guy reinvents steel by bending it with his bare hands. I don’t mind you using a sledgehammer because the hammer’s shape contours to the arc of the pike and it has a shorter handle versus the length of a steel mace’s handle. To set up, vertically stack the mace and go single arm pressing the mace out to the side of your body. Once the arm is fully locked, bend at the wrist letting the mace head pike down toward the side of the face (NOT on your face obviously). Stop the mace by crush gripping it, and bringing the wrist neutral as the mace goes back up vertically. Squeeze your free hand and this will increase more strength output to the pressing side by contracting the lats better. If you have trouble piking try having a kettlebell in a clean position in the other hand to counter balance the pike’s arc.

All the standards we covered in the push up section will apply here. The big difference is one hand will be on the mace head and the other palm down on the base hand. This will make you automatically break your plank and instantly want to shift to the mace head side. So, knowing how to resist rotation will be very key to execute. This is why basic push ups, Ring Rock Bottom Push Ups, and shoulder tap planks are programmed through the beginner and intermediate workouts to build your pressing skills for this exercise. When first setting up get one hand on the top of the mace head and the other base hand palm down. Be sure to use a heavier 15-25lb mace so you have more to crush grip and will be stable on the ground (do NOT perform on a slick surface like astro turf). Once the grip is set, dig your toes hard into the ground (you’ll notice the leg opposite of the macehead will want to lift off the ground). As you pull yourself down, use the mace handle to your advantage as a safety net with the base hand pulling it against your sternum. Once the forearm is vertical and the body is fully planked at the bottom — drive up hard externally rotating the elbow pit locked out. Perform no more than 3-5 reps. If you can do more — then do them slower. These will evolve into steel mace 360 burpees in the next chapter.

PERFORM FOR 30-45 SEC 3 SETS

RING LOW ROWS: 10 REPS + RING PUSH UPS: 10 REPS 4 ROUNDS

RING LOW ROWS: 10 REPS + RING PUSH UPS: 10 REPS 4 ROUNDS

MACE BENT OVER ROWS: 6-8 REPS L/R + MACE PRESSOUTS: 6-8 REPS L/R 4 ROUNDS

MACE BENT OVER ROWS: 6-8 REPS L/R + MACE PRESSOUTS: 6-8 REPS L/R 4 ROUNDS

PERFORM FOR 30-45 SEC 3 SETS

PERFORM FOR 30-45 SEC 3 SETS

RING SQUATS: 10 REPS + RING BACK STEP LUNGES: 6 REPS (L/R = 1 REP) PERFORM 4 ROUNDS

RING SQUATS: 10 REPS + RING BACK STEP LUNGES: 6 REPS (L/R = 1 REP) PERFORM 4 ROUNDS

MACE LAP SQUATS: 5 REPS (L/R=1REP) + MACE SIDE STEP LUNGES: 5 REPS (L/R=1REP) 4 ROUNDS

MACE LAP SQUATS: 5 REPS (L/R=1REP) + MACE SIDE STEP LUNGES: 5 REPS (L/R=1REP) 4 ROUNDS

PERFORM FOR 30-45 SEC 3 SETS

SHOULDER TAP PLANK: PERFORM FOR 30-45SEC + BEAR CRAWLS: BACK & FORTH: 10 Yards & Back 3 ROUNDS

SHOULDER TAP PLANK: PERFORM FOR 30-45SEC + BEAR CRAWLS: BACK & FORTH: 10 Yards & Back 3 ROUNDS

5 REPS (L/R = 1 REP) 3 SETS

PERFORM FOR 30-45 SEC 3 SETS

10 REPS EACH SIDE 3 SETS (L/R = 1 SET)

10 REPS EACH SIDE 3 SETS (L/R = 1 SET)

ALL = 1 - PERFORM 3 REPS 3 SETS

10 REPS EACH SIDE 3 SETS (L/R = 1 SET)

10 REPS EACH SIDE 4-5 SETS

RING BICEP CURLS: 10 REPS + RING TRICEP PRESS: 10 REPS 4 ROUNDS

RING BICEP CURLS: 10 REPS + RING TRICEP PRESS: 10 REPS 4 ROUNDS

OFFSET MILITARY PRESS: 6-8 REPS L/R + BENT OVER ROW: 6-8 REPS L/R 4 ROUNDS

OFFSET MILITARY PRESS: 6-8 REPS L/R + BENT OVER ROW: 6-8 REPS L/R 4 ROUNDS

PERFORM FOR 30-45 SEC 3 SETS

RING ROCK BOTTOM SQUATS: 6 REPS + RING SIDE BALANCE LUNGES: 6 REPS L/R = 1 REP 4 ROUNDS

RING ROCK BOTTOM SQUATS: 6 REPS + RING SIDE BALANCE LUNGES: 6 REPS L/R = 1 REP 4 ROUNDS

MACE PENDULUM TO FRONT SQUATS: 5 REPS L/R = 1 REP + MACE 360 BACK STEP LUNGE PRESSOUTS: 5 REPS L/R = 1 REP PERFORM 4 ROUNDS

MACE PENDULUM TO FRONT SQUATS: 5 REPS L/R = 1 REP + MACE 360 BACK STEP LUNGE PRESSOUTS: 5 REPS L/R = 1 REP PERFORM 4 ROUNDS

TALL TO HALF KNEELING: 10 REPS (L/R=1REP) + HIP PRESS TO LEG EXTENSION: 5 REPS (L/R = 1 REP) 3 ROUNDS

TALL TO HALF KNEELING: 10 REPS (L/R=1REP) + HIP PRESS TO LEG EXTENSION: 5 REPS (L/R = 1 REP) 3 ROUNDS

RING SQUAT TO PULL UP: 6-8 REPS + BEAR CRAWL: SIDE TO SIDE: 10 YARDS & BACK 4 ROUNDS

RING SQUAT TO PULL UP: 6-8 REPS + BEAR CRAWL: SIDE TO SIDE: 10 YARDS & BACK 4 ROUNDS

10 REPS EACH SIDE 3 SETS

6 REPS EACH SIDE 4 SETS

MACE SHUFFLE TO HOCKEY SLAP SHOT: 6 REPS EACH SIDE + MACE VIKING STRIKES: 6 REPS EACH SIDE 4 ROUNDS L/R = 1 SET FOR BOTH

MACE SHUFFLE TO HOCKEY SLAP SHOT: 6 REPS EACH SIDE + MACE VIKING STRIKES: 6 REPS EACH SIDE 4 ROUNDS L/R = 1 SET FOR BOTH

10 YARDS & BACK 4 SETS

10 REPS EACH SIDE 4-5 SETS

RING HIGH ROWS: 10 REPS + RING PUSH UPS: 10 REPS 3 ROUNDS

RING HIGH ROWS: 10 REPS + RING PUSH UPS: 10 REPS 3 ROUNDS

RING SINGLE ARM BICEP CURLS: 6 REPS EACH SIDE + RING TRICEP PRESS: 10 REPS 3 ROUNDS

RING SINGLE ARM BICEP CURLS: 6 REPS EACH SIDE + RING TRICEP PRESS: 10 REPS 3 ROUNDS

5 REPS EACH SIDE 3 SETS L/R = 1 SET

RING ROCK BOTTOM SQUATS: 3 REPS + RING FORWARD Y FLY LUNGES: PERFORM FOR 30SEC 3 ROUNDS

RING ROCK BOTTOM SQUATS: 3 REPS + RING FORWARD Y FLY LUNGES: PERFORM FOR 30SEC 3 ROUNDS

5 REPS L/R = 1 REP 3 SETS

5 REPS L/R = 1 REP 3 SETS

5 REPS L/R = 1 REP 3 SETS

TALL TO HALF KNEELING + HOLLOW ROCKING PERFORM FOR 30SEC FOR BOTH / 30 SECONDS REST 3 ROUNDS

TALL TO HALF KNEELING + HOLLOW ROCKING PERFORM FOR 30SEC FOR BOTH / 30 SECONDS REST 3 ROUNDS

1 REP (L/R = 1 REP) 4 SETS

1 REP EACH SIDE 4 SETS L/R = 1 SET

5-8 REPS 4 SETS

5-8 REPS 4 SETS

10 REPS EACH SIDE 3 SETS (L/R = 1 SET)

10 REPS EACH SIDE 3 SETS - L/R = 1 SET

10 REPS EACH SIDE 3 SETS - L/R = 1 SET

10 YARDS & BACK 3 SETS

MACE 360 TO DYNAMIC CURL 10 REPS L&R + FIST PUSH UPS: 10 REPS PERFORM 3-4 ROUNDS

MACE 360 TO DYNAMIC CURL 10 REPS L&R + FIST PUSH UPS: 10 REPS PERFORM 3-4 ROUNDS

6-8 REPS EACH SIDE 3-4 SETS

6-8 REPS EACH SIDE 3-4 SETS

6-8 REPS 3-4 SETS

6-8 REPS 3 SETS

6-8 REPS 4 SETS (L/R = 1 SET)

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

6-8 REPS EACH SIDE 3 SETS L/R = 1 SET

MACE 90/90 HIP PRESS TO 360: 6-8 REPS EACH SIDE / 3 SETS (L&R=1 SET) REST AS LITTLE

RING CRUNCH DEADSTOPS: 6-8 REPS + BEAR CRAWL: SIDEWAYS: 10 YARDS & BACK PERFORM 4 ROUNDS

RING CRUNCH DEADSTOPS: 6-8 REPS + BEAR CRAWL: SIDEWAYS: 10 YARDS & BACK PERFORM 4 ROUNDS

HOLLOW ROCKING + SHOULDER TAP PLANK PERFORM FOR 30SEC FOR BOTH / 30 SECONDS REST 4 ROUNDS

HOLLOW ROCKING + SHOULDER TAP PLANK PERFORM FOR 30SEC FOR BOTH / 30 SECONDS REST 4 ROUNDS

30 SEC ON / 30 SEC OFF 4 SETS

10 REPS EACH SIDE 3 SETS

10 REPS EACH SIDE 3 SETS

10 REPS EACH SIDE 3 SETS

MACE 10 & 2’s: PERFORM FOR 1MIN + MACE PIKES: 2-3 REPS EACH SIDE 4 ROUNDS

MACE 10 & 2’s: PERFORM FOR 1MIN + MACE PIKES: 2-3 REPS EACH SIDE 4 ROUNDS

RING Y FLYS: 10 REPS + MACE PUSH UPS: 5 REPS EACH SIDE 4 ROUNDS

RING Y FLYS: 10 REPS + MACE PUSH UPS: 5 REPS EACH SIDE ROUNDS 4

5-8 REPS 3-4 SETS

PERFORM FOR 1MIN / REST 1MIN 3-4 SETS

3 REPS 3-4 SETS

ALL = 1 REP Perform 3 REPS 3-4 SETS

6 REPS EACH SIDE 2 SETS (L/R = 1 SET)

6 REPS EACH SIDE 2 SETS (L/R = 1 SET)

6 REPS EACH SIDE 2 SETS (L/R = 1 SET)

1 REP (L/R = 1 REP) 4 SETS

RING CRUNCH TO LEG EXTENSION DEADSTOPS: 3-5 REPS + HINDU PUSH UPS: 10 REPS 4-5 ROUNDS

RING CRUNCH TO LEG EXTENSION DEADSTOPS: 3-5 REPS + HINDU PUSH UPS: 10 REPS 4-5 ROUNDS

MACE 360 KNEELING COMPLEX: 1 REP (L/R=1REP) + RING JUMP TO STATIC DIPS: 3 REPS 4-5 ROUNDS

MACE 360 KNEELING COMPLEX: 1 REP (L/R=1REP) + RING JUMP TO STATIC DIPS: 3 REPS 4-5 ROUNDS

30 SEC ON / 30 SEC OFF 4 SETS

1MIN ON / 1MIN OFF 4 SETS

MACE SHUFFLE STEP HOCKEY SLAP SHOT: 10 REPS EACH SIDE + MACE GROUND & POUND: PERFORM FOR 30-45 SEC 4 ROUNDS

MACE SHUFFLE STEP HOCKEY SLAP SHOT: 10 REPS EACH SIDE + MACE GROUND & POUND: PERFORM FOR 30-45 SEC 4 ROUNDS

10 REPS EACH SIDE 3 SETS (L/R = 1 SET)

MACE 1H 360s: 10 REPS L&R + MACE PIKESS: 2-3 REPS L&R 3-4 ROUNDS

MACE 1H 360s: 10 REPS L&R + MACE PIKESS: 2-3 REPS L&R 3-4 ROUNDS

5 REPS 3-4 SETS

MACE PUSH UPS: 5 REPS EACH SIDE + RING INVERTED ROWS: 5 REPS ROUNDS 3-4

MACE PUSH UPS: 5 REPS EACH SIDE + RING INVERTED ROWS: 5 REPS ROUNDS 3-4

10 REPS EACH SIDE 3-4 SETS L/R = 1 SET

ALL = 1 REP Perform 3 REPS 3 SETS

5 REPS (L/R = 1 REP) 3-4 SETS

5 REPS EACH SIDE 3 SETS

3 REPS EACH SIDE 3 SETS

MACE 90/90 360 GET UP WITH 360s: 1 REP EACH SIDE + MACE PUSH UPS: 5 REPS EACH SIDE 3 ROUNDS

MACE 90/90 360 GET UP WITH 360s: 1 REP EACH SIDE + MACE PUSH UPS: 5 REPS EACH SIDE 3 ROUNDS

5 REPS 4-5 SETS

2-3 REPS 4-5 SETS

3-5 REPS 4-5 SETS

30 SEC ON / 30 SEC OFF 4 SETS

45 SEC ON / 30 SEC OFF 4 SETS

5 REPS EACH SIDE 3 SETS

30 SEC ON / 30 SEC OFF 4 SETS

MACE WALKING 10&2’s: WALK 10-15 Yards & Back / 4 SETS REST AS LITTLE

10 REPS EACH SIDE 4 SETS

RING INVERTED ROWS: 6-8 REPS + RING ROCK BOTTOM: 5 REPS 5 ROUNDS

RING INVERTED ROWS: 6-8 REPS + RING ROCK BOTTOM: 5 REPS 5 ROUNDS

10 REPS EACH SIDE 3-4 SETS L/R = 1 SET REST 30-45 SEC IN BETWEEN SIDES

ALL = 1 REP Perform 3 REPS 3-4 SETS

1 REP (ALL 3 = 1 REP) 3-4 SETS

MACE THOR COSSACKS: 5 REPS EACH SIDE 3-4 SETS

6-8 REPS EACH SIDE 3-4 SETS

5 REPS L/R = 1 REP 4 SETS

RING CHIN UPS: 3-5 REPS + HOLLOW ROCKING: PERFORM FOR 30 SEC 4-5 ROUNDS

RING CHIN UPS: 3-5 REPS + HOLLOW ROCKING: PERFORM FOR 30 SEC 4-5 ROUNDS

HANGING LEG RAISES: 3-5 REPS + BEAR CRAWL: FRONT: 10 Yards & Backward 4-5 ROUNDS

HANGING LEG RAISES: 3-5 REPS + BEAR CRAWL: FRONT: 10 Yards & Backward 4-5 ROUNDS

30 SEC ON / 15 SEC OFF 2 SETS

MACE STEP UP 360s: 6 REPS EACH SIDE + MACE HIGH AXE CHOPS: 6 REPS EACH SIDE 5 ROUNDS

MACE STEP UP 360s: 6 REPS EACH SIDE + MACE HIGH AXE CHOPS: 6 REPS EACH SIDE 5 ROUNDS

45 SEC ON / 30 SEC OFF 5 SETS

30 SEC ON / 15 SEC OFF 2 SETS

WALK 10-15 YARDS TO BACKWARD 3 SETS

3-5 REPS 4 SETS

RING SINGLE ARM ROWS: 6-8 REPS EACH SIDE + RING SINGLE ARM BICEP CURLS: 6-8 REPS EACH SIDE 4 ROUNDS

RING SINGLE ARM ROWS: 6-8 REPS EACH SIDE + RING SINGLE ARM BICEP CURLS: 6-8 REPS EACH SIDE 4 ROUNDS

10 REPS EACH SIDE 4 SETS

ALL = 1 REP Perform 3 REPS 3-4 SETS

3-5 REPS EACH SIDE 3-4 SETS

MACE STATIC LUNGE 360s: 6-8 REPS EACH SIDE + MACE 360 SIDE STEP LUNGES: 6-8 REPS EACH SIDE 3-4 ROUNDS

MACE STATIC LUNGE 360s: 6-8 REPS EACH SIDE + MACE 360 SIDE STEP LUNGES: 6-8 REPS EACH SIDE 3-4 ROUNDS

BEAR SIDE CRAWLS TO LOW SWEEPS: 3 REPS (L/R=1REP) + HOLLOW ROCKING: PERFORM FOR 30 SEC 3 ROUNDS

BEAR SIDE CRAWLS TO LOW SWEEPS: 3 REPS (L/R=1REP) + HOLLOW ROCKING: PERFORM FOR 30 SEC 3 ROUNDS

3 REPS 4-5 SETS

HOLD FOR 10 SEC REST FOR 30-45 SEC 4-5 SETS

3-5 REPS 4-5 SETS

10 REPS EACH SIDE 3-4 SETS

RING SPLIT LUNGE JUMPS + HOP TO CROSS 30 SEC ON / 45 SEC OFF Switch Back & Forth between the two exercises 5 ROUNDS

RING SPLIT LUNGE JUMPS + HOP TO CROSS 30 SEC ON / 45 SEC OFF Switch Back & Forth between the two exercises 5 ROUNDS

RING ELBOW STRIKE ROWS: 10 REPS + MACE H2H ROTATIONAL SWING & CATCH: PERFORM FOR 30-45 SEC 5 ROUNDS

RING ELBOW STRIKE ROWS: 10 REPS + MACE H2H ROTATIONAL SWING & CATCH: PERFORM FOR 30-45 SEC 5 ROUNDS

WALK 10-15 YARDS & BACK 3 SETS

3 REPS EACH SIDE 3 SETS

2-3 REPS 3 SETS

3-5 REPS 3 SETS

3-5 REPS EACH SIDE 3-4 SETS

6-8 REPS EACH SIDE 3-4 SETS

ALL = 1 REP Perform 3 REPS 3-4 SETS

3-5 REPS EACH SIDE 3-4 SETS

1 REP (L/R = 1 REP) 3 SETS

3-5 REPS 4-5 SETS

3-5 REPS 4-5 SETS

3-5 REPS 4-5 SETS

30 SEC EACH / 15 REST 2 SETS ALL = 1 SET REST FOR 1-2 MIN

MACE 1H FIGURE 8’s: 10 REPS EACH SIDE + MACE AXE CHOP SWITCHES: PERFORM FOR 30 SEC 4 ROUNDS

MACE 1H FIGURE 8’s: 10 REPS EACH SIDE + MACE AXE CHOP SWITCHES: PERFORM FOR 30 SEC 4 ROUNDS

MACE STEP UP 360s: 5 REPS EACH SIDE + MACE 360 BURPEES: 5 REPS (L/R=1 REP) 4 ROUNDS

30 SEC EACH / 15 REST 2 SETS ALL = 1 SET REST FOR 1-2 MIN

3-5 REPS EACH SIDE 3 SETS

3-5 REPS 4-5 SETS

3-5 REPS 4-5 SETS

3-5 REPS 4-5 SETS

3-5 REPS EACH SIDE 3 SETS

1 REP (ALL 3 = 1 REP) 3-4 SETS

3 REPS EACH SIDE 3 SETS

10-15 YARDS & BACK 3 SETS

1 REP (L/R = 1 REP) 3 SETS

3-5 REPS 4-5 SETS

3-5 REPS EACH SIDE 4-5 SETS

3-5 REPS 4-5 SETS

DOT DRILL:CRISS CROSS: PERFORM FOR 30 SEC + MACE 360 BURPEES: 5 REPS EACH SIDE 4 ROUNDS

DOT DRILL:CRISS CROSS: PERFORM FOR 30 SEC + MACE 360 BURPEES: 5 REPS EACH SIDE 4 ROUNDS

MACE H2H FIGURE 8’s: 10 REPS EACH SIDE + MACE H2H ROTATIONAL SWING & CATCH: PERFORM FOR 30-45 SEC 4 ROUNDS

MACE H2H FIGURE 8’s: 10 REPS EACH SIDE + MACE H2H ROTATIONAL SWING & CATCH: PERFORM FOR 30-45 SEC 4 ROUNDS

MACE AXE CHOP SWITCHES: PERFORM FOR 30 SEC + HOCKEY DYNAMIC CURL SHUFFLE HOCKEY SLAP SHOT: PERFORM FOR 30 SEC 4 ROUNDS

MACE AXE CHOP SWITCHES: PERFORM FOR 30 SEC + HOCKEY DYNAMIC CURL SHUFFLE HOCKEY SLAP SHOT: PERFORM FOR 30 SEC 4 ROUNDS