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