general warmup (15 minutes)

Americanas x20 reps

alternating 1 hand snatches x 20 reps

horizontal mace strikes x 12/12 reps

barbarian knee walkups x 15 reps

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 5 reps x 5 sets

conditioning/accessory work (2 rounds)

offset mace floor press x 10/10 reps

paddling x 20/20 reps