general warmup (15 minutes)

1 hand Americanas x 20/20 reps

inside  mills x 20/20 reps

long cycle rear lungs x 20 reps

BTN stretch x 90 seconds x 1/1

uppercut press x 12/12 reps

specific warmup (5 minutes)

isometric mace hold set up and light practice

strength (8 rounds)

one round = heavy isometric mace hold x 30 seconds + rest x 30 seconds

Safety–Do not try to watch a clock while you are doing this exercise.

Have another person do that or else set an audible alarm at 30 second intervals.

conditioning/accessory work (1 round)

crossbody swings x 15/15 reps

mace front swing & catch x 12/12 reps