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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

30 Mace 360’s  15R + 15 L         25lbs men  17.5lbs women
2 Hand Front Strikes/Swipes 4 each side X 4 Sets  22.5lbs men    15lbs women
8 4L+4R Gamma Casts X 6 Sets                      22.5lbs men  12.5lbs women
10 Shouldered Squat X 6 Sets alt sets/sides    25lbs men     17.5lbs women
10 5L+5R Hand Front Swing  X 5                     20lbs men     12.5lbs women
8 4L+ 4R Inside Mills X 6                                  17.5lbs men   10lbs women