general warmup (15 minutes)

Arc figure 8’s to hold x 30 reps

windshield wiper squats x 25 reps

wood choppers x 12/12 reps

double club snatches x 10 reps

specific warmup (5 minutes)

horizontal mace strikes set up and light practice

strength (20 minutes)

horizontal mace strikes x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

sliders x 15/15 reps

seated double club angle press x 15 reps