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