general warmup (15 minutes)

steel club archer pulls x 15/15 reps

1/2 kneeling wide stance 1 hand lateral pullovers x 12/12 reps

long cycle squats x 20 reps (Note: Use light clubs)

specific warmup (5 minutes)

horizontal mace strikes set up and light practice

strength (20 minutes)

horizontal mace strikes x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

Russian plank flys x 3/3 reps