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