general warmup (15 minutes)
mace front swing & catch x 15/15 reps
crossbody swings x 15/15 reps
inside outside mills x 20/20 reps
seated Ahrens press x 10 reps
specific warmup (5 minutes)
standing double arc chest press set up andlight practice
strength (20 minutes)
standing double arc chest press x 8 reps x 4 sets
conditioning/accessory work (1 round)
1/2 kneeling 1 hand halos x 15/15 reps
kneeling double club snatches x 10 reps
figure 8’s to hold x 30 reps