general warm up ( 10 minutes)

mace 1 hand front catch x 10/10 reps

crossbody swings x 15/15 reps

2 hand front cleans x 20 reps

specific warm up (5 minutes)

isometric mace hold set up and light practice

strength (6 rounds)

one round=heavy isometric mace hold x 30 seconds + rest x 30 seconds

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

double club lateral pull overs x 10 reps