general warm up (10 minutes)

standing 2 hand figure 8’s 30 reps

mace front swing & catch x 12/12 reps

hand to hand toss x 20 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warm up (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 20 reps x 4 sets

conditioning/accessory work (2 rounds)

kneeling Ahrens press x 10 reps

seated 10 to 2’s x 15 reps

Seated double club lateral pull overs x 10 reps