general warmup (15 minutes)

star complex x 3

specific warmup (5 minutes)

double Arc (short mace) horizontal press set up and light practice

strength (20 minutes)

double Arc (short mace) horizontal press x 8 reps x 4 sets

NOTE: IF YOU DON’T HAVE 2 SHORT MACES, CHOKE UP ON THE HANDLES OF 2 REGULAR MACES.

conditioning/accessory work (1round)

barbarian isometric horse stance x 60 seconds

mace paddling x 20/20 reps