general warm up (10 minutes)
mace swings x 15/15 reps
mace front catches x 15/15 reps
cross body swings x 10/10 reps
specific warm up (5 minutes)
mace launches set up and light practice
strength (20 minutes)
heavy mace launches x 5/5 reps x 3 sets
conditioning/accessory work (2 rounds)
pendulum pull overs x 10 reps
arc 360’s x 20 reps