general warmup (15 minutes)

alternating front swings x 50 reps

Americanas x 25 reps

2 hand pause slash x 10/10 reps

long cycle rear lunges x 20 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 7 reps x 4 sets

conditioning/accessory work (1 round)

Russian plank flys x 2/2 reps

supine helicopters x 15/15 reps