general warmup (15 minutes)

drumming x 40 reps

double club flys x 15 reps

grave digger rear lunges x 10/10 reps

windshield wiper squats x 15 reps

specific warmup (5 minutes)

horizontal mace strikes/Gama casts set up and light practice

strength (4 rounds)

one round = horizontal mace strikes x 6/6 reps + Gama casts x 15 reps

conditioning/accessory work (3 rounds)

sliders x 15/15 reps

mace launches x 10/10 reps