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