Instructions:
This workout consists of two rounds with a 60-second rest between rounds.
Use a heavier mace for this round 1 and focus on strength. Use a lighter mace for round 2 to perform the flow.
During round 1, execute 10 reps of each exercise and try to complete as many sets as you can within a 3-minute time frame.
Round 2 is a flow where you’ll seamlessly transition from one exercise to the next. Your goal is to power through all of the exercises consecutively and complete as many sets as you can within a 3-minute time frame.
After finishing both rounds, take a 2-minute rest and then repeat.
Round 1:
• 10 x 10-To-2
• 10 x Power squat
• 10 x 10-To-2 (change grip)
• 10 x Power squat
Round 2:
• 360 to reverse lunge
• Rotational uppercut
• Archer
• Change sides