general warmup (15 minutes)

2 hand pullover walking lunges x 15 reps

2 hand pullover rear walking lunges x 15 reps

long cycles x 25 reps

1/2 kneeling wide stance Ahrens press x 12 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

Note: Use an Adex  Arc (short mace)

strength (8 rounds)

0ne round = Arc 2 hand mills x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

barbarian squats x 15 reps