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