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