general warmup (15 minutes)

Americanas x 30 reps

uppercut rear lunges x 12/12 reps

2 hand pause slashes x 10/10 reps

standing figure 8’s x 30 reps

specific warmup (5 minutes)

horizontal mace strikes set up and light practice

strength (20 minutes)

horizontal mace strikes x 15 reps x 6 sets

conditioning/accessory work (1 round)

bullwhips x 10/10 reps

crossbody swings x 15/15 reps