general warm up (10 minutes)
Americanas x 50 reps
figure 8 to hold x 30 reps
barbarian pull overs x 20 reps
specific warm up (5 minutes)
one superset set up and light practice
strength (4 supersets)
one superset=mace paddling x 10 + mace uppercut press x 10 reps on each side
Note:  Do both exercises on one side before switching
conditioning/accessory work (1 round)
rotation walking lunges x 100 feet
Russian front raises x 10 reps
2 hand halos x 30 reps