general warmup (15 minutes)

1 hand side swings x 30/30 reps

mace 1 hand swing & catch x 10/10 reps

mace cross body swings x 15/15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 12/12 reps x 4 sets

conditioning/accessory work (3 rounds)

outside mills x 20/20 reps

isometric mace hold x 60 seconds