general warm up (15 minutes)

mace swing & catch 15/15 reps

hand-to-hand toss x 20 reps

cross body swings x 12/12 reps

BTN stretch x 90 seconds x 1/1

specific warm up (5 minutes)

seated 360’s + kneeling double club front pull overs set up and light practice

strength (4 rounds)

one round=seated 360’s x 30 reps + kneeling double club front pull overs x 15 reps

conditioning/accessory work (2 rounds)

angled isometric mace hold x 60 seconds

sliders x 15/15 reps