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