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