Start each round on the minute and try to complete each round as quickly as possible to maximise the rest before the next round starts (each round should last between 35-45 seconds). Use a heavier mace to develop strength, perform 20 rounds in total which will equal 20-minutes.


• 360 (10 reps each side)
• Offset front squat (5 reps each side)
• 10-To-2 (20 reps)
• Single arm swings (10 reps each side)
• Repeat (alternate between sides on each set)