general warmup (15 minutes)

2 hand side swings x 40 reps

2 hand front swings x 40 reps

1/2 kneeling wide stance 1 hand snatches x 10/10 reps

seated flys x 24 reps

specific warmup (5 minutes)

offset mace floor press set up and light practice

strength (20 minutes)

offset mace floor press x 8 reps x 4 sets

conditioning/accessory work (1 round)

Russian plank flys x 3/3 reps