general warmup (15 minutes)

alternating front swings x 50 reps

2 hand standing figure 8’s x 30 reps

double club standing Russian flys x 5 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

horizontal mace strikes set up and light practice

strength (20 minutes)

horizontal mace strikes x 7/7 reps x 4 sets

conditioning/accessory work (2 rounds)

seated (on a bench) 300’s x 20 reps

kneeling offset front pull overs x 8/8 reps