general warmup (15 minutes)
walking 2 hand front swings x 75 feet
alternating 2 hand side swings x 60 reps
1/2 kneeling alternating flys x 30 reps
specific warmup (5 minutes)
double Arc (short mace) horizontal press set up and light practice
strength (20 minutes)
double Arc (short mace) horizontal press x 4 reps x 6 sets
conditioning/accessory work (1 round)
long cycle front lunges x 10/10 reps
supine helicopters x 15/15 reps