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