Extra Workout/Active Recovery:
Mace Bell Swings
3 Sets of 40 (20L, 20R)
I love using my Mace. Tonight just got the blood flowing in the Shoulders and tri's, it's great after a heavy day to help loosen up and speed up the recovery process.
My Mace is homemade, off a you tube video from Steve Maxwell. For under $20 i made a Mace i have been using for over 2 years! It is also a great core, cardio, and grip workout. I highly advise adding this piece of homemade equipment to your toolbox.