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