general warm up (10 minutes)

mace swing front catch x 10 /10 reps

cross body swings x 15/15 reps

alternating front swings x 40 reps

Gama casts x 12/12 reps

specific warm up (5 minutes)

set up and light practice

strength (20 minutes)

2 hand mills x 20 reps x 4 sets

conditioning/accessory work (2 rounds)

1/2 kneeling Russian flys x 7 reps

seated 360’s x 30 reps

double club isomeric horse stance x 60 seconds