general warmup (15 minutes)

mace front swing & catch x 10/10 reps

2 hand helicopters x 20/20 reps

BTN stretch x 90 seconds x 1/1

mace launch & catch x 12/12 reps

specific warmup (5 minutes)

360 squats set up and light practice

strength (20 minutes)

360 squats x 10 reps x 4 sets

conditioning/accessory work (1 round)

horizontal mace strikes x 15/15 reps

offset  mace pullovers x 12/12 reps