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