The “Mace Descent” is a 20-minute workout training with an adjustable mace.
Perform six exercises and aim to complete all of the reps within the time limit or beat previous scores if unfinished.
The exercises include 100 reps of 10 and 2s, 80 reps of Trailblazers, 60 reps of Switch 360s, 40 reps of Switch Squats, 20 reps of 360 Rotational Uppercuts, and 10 reps of Bondi Swings.
Rest as needed and resume the workout promptly, maintaining good technique throughout.
Exercises
- 10 and 2s: Cast mace over shoulder, finish at 2:00, keep elbows tucked.
- Trailblazers: Switch hands side to side, focus on core engagement.
- Switch 360s: Perform 360, switch sides, keep elbows tucked.
- Switch Squats: Cast mace, slide hands, perform squat, keep control.
- 360 Rotational Uppercuts: 360, pivot foot, uppercut, switch sides.
- Bondi Swings: Single arm 360, paddle row, squat, switch hands.
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