general warmup (15 minutes)

double club walking front swings x 50 feet

front pullover** lunges x 20 reps

**Note: Use a short mace (Adex Arc)

BTN stretch x 90 seconds x 1/1

crossbody swings x 15/15 reps

bullwhips x 12/12 reps

specific warmup (5 minutes)

360 squats set up and light practice

strength (20 minutes)

360 squats x 15-12-9-6-3

conditioning/accessory work (2 round)

horizontal mace strikes x 10/10 reps

mace paddling x 15/15 reps