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