In this workout we’re combining the mace with traditional strength exercises like push ups and sit ups. Perform 20 reps of each exercise then rest 90-seconds. Power through as AMRAP in 20-minutes. 


  • 20 x Two handed alternating mill
  • 20 x Push up arm balance row (10 reps each side)
  • 20 x 360 to rotational uppercut
  • 20 x Offset sit ups, hollow hold & side bend (10 reps each side)

Rest 90-seconds repeat.

Power through AMSAP in 20-minutes.