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