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