general warmup (15 minutes)

drumming x 40 reps

inside outside mills (aka inside outs) x 15/15 reps

barbarian lateral walking lunges x 30 reps

BTN stretch x 60 seconds x 1/1/1/1

Donnie G’s x 12/12 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 15 reps x 8 sets

conditioning/accessory work (1 round)

bullwhips x 12/12 reps

Russian front raises x 10 reps

LEARN THE BASICS OF MACE FIT HERE