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