general warmup (15 minutes)

mace launch & catch 15/15 reps

standing 2 hand figure 8’s x 30 reps

kneeling alternating flys x 20 reps

seated (on a bench) Ahrens x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (4 sets)

300’s x 30 reps

conditioning/accessory work (1 round)

parry casts x 20/20 reps

bull whips x 15/15 reps