AM Training:
4 Rounds of:
Mace Flow-4(15#)
Mace Squat-4
Mace 10&2's-20
1 Arm KB Strict Press-8L/8R (35#)
-Then-
4 rounds of:
Mace 10 & 2's-20 (15#)
1 Arm KB Strict Press: 3-4-5-6 Reps Each (55#)
-Then-
2 Rounds of:
Heavy Bag-5min
-Then-
2min Heavy Bag: No Gloves, Knees/ Elbows and HB
-Then-
2min Heavy Bag: Kicks Only
PM Training:
5 Sets of: Back Squat-5 @65%
4 Sets of: hang Power Clean-4 @60%
-Then-
4 Rounds of:
Mace Flow-6
Mace 10& 2's-14
-Then-
3 Rounds of:
Monkey Bar Pull Up-5
Lateral Monkey Bars-10ft-Right
Monkey Bar Pull Up-5
Lateral Monkey Bar-10ft-Left
Monkey Bar Pull Up-5
-Then-
Day: 7: 100 Burpees
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