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