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General Warm Up

5 Press Ups
5 Push Ups
2 Min Elbow Plank
1 Min Side Plank
1 Min Side Plank
30 SecChild Pose arms forward + back
30 Sec Back Bridge
Workout
Light Weight Mace 360’s for 5 minutes (should total over 100)
15lbs Men

10lbs Women

10 Club Front Swings X 4 sets    25lbs men  17.5lbs women
15 Inside Mills X 4 Sets each arm   12.5lbs men    7.5lbs women

10 (5L+5R) Halos X 4 Sets          20lbs men    12.5lbs women

5 Mace Launches each side X 3 Sets  25lbs men    17.5lbs women

Cool Down

5 Outside Mills each side X 3 Sets   12.5lbs men   7.5lbs women