general warm up (10 minutes)
inside mills x 15/15 reps
outside mills x 15/15 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
Month of Mace Challenge set up and light practice
strength (20 minutes)
Month of Mace Challenge = 360’s x 4 minutes (switch direction every 60 seconds)
conditioning/accessory work today (2 rounds)
double club lateral pull overs x 10 reps
double club snatch x 10 reps