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