general warmup (15 minutes)

arc figure 8’s to hold x 30 reps

mace front swings x 15/15 reps

mace front swing & catch x 15/15 reps

cross body swings x 15/15 reps

BTN stretch x 60 secnds x 1/1/1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (7 rounds)

one round = 1 hand 300’s x 45 seconds + rest x 15 seconds

Note: The focus is on max. speed with correct technique

no conditioning/accessory today