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Steel Mace Warrior Workout Full Body Warrior

Steel Mace Full Body Warrior Workout

Written by
May 23, 2014
Updated May 15, 2016
Category: Fitness

Workout Summary

The Steel Mace delivers full body strength and conditioning, especially when combined with circuits and supersets. Get your warrior spirit going with dynamic rotational and compound movements.

Workout Instructions

Perform all exercises in each group A before for moving onto group B. Rest as need before moving onto next group. For exercises asking to perform 10 reps on each side change the direction of the Steel Mace ball. I.E. 10 reps of Back Squat with Steel Mace ball on the right side, than 10 reps with Steel Mace ball on the left side.

A1. Back Squat 5 rounds x 10 reps (each side)
A2. Lunge Front Extension 5 x 10 reps (each side)
A3. Barbarian Squat 5 rounds x 10 reps

B1. Ballistic Curl 5 rounds x 10 reps (each side)
B2. Pivoting Press 5 rounds x 10 reps (each side)

C1. Squat Press 4 rounds x 60 sec
C2. Paddle Dragon Squat 4 rounds x 30 sec (each side)

Other Workout Instructions

Workout Created by: Mark de Grasse
Workout Demonstrated by: Blakely Camp
Equipment Used: Onnit Steel Mace

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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