(NOTE:  THIS WILL ONLY BE DONE BY PEOPLE WHO HAVE ALREADY COMPLETED Mace Fit® training # 300 since it is for active recovery)

general warm up (15 minutes)

drumming x 30 reps

Vintage swings x 15/15 reps

2 hand halo squats15 reps

mace launch & catch x 10/10 reps

specific warm up ( 5 minutes)

double club side clean & lateral pull over set up and light practice

strength (20minutes)

double club side clean & lateral pull over x 20-16-12-8 reps

conditioning/accessory work (1 round)

windshield wiper rear lunges x 20 reps

1 hand long cycles x 20/20 reps

parry casts x 12/12 reps

1 hand snatch x 10/10 reps