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VST RESOLUTION MIX MATCH CLUB WORKOUT

Tools Used – Barbell, Dumbbell, Club, Mace

Complete drills of each round laddering down reps 5 to 1. Repeat in reverse back up to 5

For Mace 1 Arm alt 360 Swing perform alt reps ladder up each side and down each round  1,1 – 2,2 – 3,3 – 4,4 – 5,5

Club 2 Hand Mill always 20 reps (10 L, 10 R)

Round 1

Barbell Get Up Sit Up 5x
Mace 1 Arm alt 360 Swing 1,1 – 2,2 – 3,3 – 3,3 – 4,4 – 5,5
Mace Barbarian Squat 5x
Dumbbell Crossover Press 5x L,R
CLUB 2 Hand Mill 20x 10L, 10R

Round 2

Barbell Get Up Sit Up 4x
Mace 1 Arm alt 360 Swing 1,1 – 2,2 – 3,3 – 3,3 – 4,4
Mace Barbarian Squat 4x
Dumbbell Crossover Press 4x L,R
CLUB 2 Hand Mill 20x 10L, 10R

Round 3

Barbell Get Up Sit Up 3x
Mace 1 Arm alt 360 Swing 1,1 – 2,2 – 3,3 – 3,3
Mace Barbarian Squat 3x
Dumbbell Crossover Press 3x L,R
CLUB 2 Hand Mill 20x 10L, 10R

Round 4

Barbell Get Up Sit Up 2x
Mace 1 Arm alt 360 Swing 1,1 – 2,2
Mace Barbarian Squat 2x
Dumbbell Crossover Press 2x L,R
CLUB 2 Hand Mill 20x 10L, 10R

Round 5

Barbell Get Up Sit Up 1x
Mace 1 Arm alt 360 Swing 1,1
Mace Barbarian Squat 1x
Dumbbell Crossover Press 1x L,R
CLUB 2 Hand Mill 20x 10L, 10R

VST RESOLUTION MIX MATCH MACE WORKOUT

Tools Used – Barbell, Dumbbell, Club, Mace

Complete drills of each round laddering down reps 5 to 1. Repeat in reverse back up to 5

For Long Cycle perform alt reps ladder up each side and down each round  1,1 – 2,2 – 3,3 – 4,4 – 5,5

Mace Swings always 20 reps (10 L, 10 R)

Round 1

Barbell Get Up Sit Up 5x
Club Long Cycle 1,1 – 2,2 – 3,3 – 3,3 – 4,4 – 5,5
Mace Barbarian Squat 5x
Dumbbell Crossover Press 5x L,R
Mace 360 Swing 20x 10L, 10R

Round 2

Barbell Get Up Sit Up 4x
Club Long Cycle 1,1 – 2,2 – 3,3 – 3,3 – 4,4
Mace Barbarian Squat 4x
Dumbbell Crossover Press 4x L,R
Mace 360 Swing 20x 10L, 10R

Round 3

Barbell Get Up Sit Up 3x
Club Long Cycle 1,1 – 2,2 – 3,3 – 3,3
Mace Barbarian Squat 3x
Dumbbell Crossover Press 3x L,R
Mace 360 Swing 20x 10L, 10R

Round 4

Barbell Get Up Sit Up 2x
Club Long Cycle 1,1 – 2,2
Mace Barbarian Squat 2x
Dumbbell Crossover Press 2x L,R
Mace 360 Swing 20x 10L, 10R

Round 5

Barbell Get Up Sit Up 1x
Club Long Cycle 1,1
Mace Barbarian Squat 1x
Dumbbell Crossover Press 1x L,R
Mace 360 Swing 20x 10L, 10R

VST BIG BANG BARBELL AND MACE BONUS WORKOUT

Complete each drill for :60

Repeat Rounds 3-5x

Round 1

Barbell Static Overhead Walking Lunge
Barbell Squat and Press
Barbell Get Up Sit Up

Round 2

Barbell Swing
Suspension Loop 2 Arm Row
Barbell Turning Press

Round 3

Suspension Loop alt Row Tri Extension
Skaters Lunge
Dumbbell Alternating Snatches

Round 4

Kettlebell Tricep Overhead Extension
Kettlebell Alternating See Saw Standing Press
Bicycle Crunch

Bonus Round

Mace 360° Swings
2:00 (:30 L, :30R, :30L, :30R)
Mace Barbarian Squat :60

VST BARBELL AND BODYWEIGHT BLAST

Complete each drill for :60

Repeat Rounds 3-5x

Round 1

Barbell Get Up Sit Up
Barbell Swing
Barbell Squat and Press

Round 2

Jump Squat
Super Plank
Bicycle Crunch

Round 3

Skaters Lunge
Scorpion
High Plank alt Shoulder Taps
Toe Touch Crunches

Bonus Round

Kettlebell Snatch 5 L, 5 R
Push Ups 5
(Repeat 5 x)

 

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