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