Steel Mace Workout #12 - Mace High & Lows

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Workout Instructions:

This workout is an EMOM workout where you begin each round every minute on the minute.

Try to complete each round as quickly as possible to maximise the rest before the next round starts.

Everyone will have a different level to work from, start with 4 reps of each exercise and adjust.

Try to keep your work rest/ratio to between 1-1 and 3-1.

For example, 30 seconds of work and 30 seconds of rest is a 1-1 ratio, 40 seconds of work and 20 of rest is 2-1 ratio, 45 seconds of work and 15 seconds of rest is a 3-1 ratio.

If you fall outside the 1-1 to 3-1 work rest ratio, increase or decrease your reps accordingly. Perform 20 rounds in total.

Exercises: (start with = 4 reps of each exercise per round)

• 360 to squat
• Uppercut to front press to shoulder press (change grip each round)
• Forward lunge with chop (change grip each round)

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