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