general warm up (10 minutes)
Adex mace 1 hand front swings x 15/15 reps
Adex mace 1 hand front catch x 10/10 reps
Adex mace crossbody swings x 10/10 reps
specific warm up (5 minutes)
Adex club Ahrens press set up and light practice
strength (20 minutes)
Adex club Ahrens press x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
Adex mace bull whips x 10/10 reps
Adex mace windshield wiper squats x 20 reps