general warm up (10 minutes)

Americanas x 50 reps

drumming x 30 reps

lateral barbarian lunges x 7/7 reps

double club flys x 15 reps
specific warm up (5 minutes)

isometric mace hold set up and light practice
strength (6 rounds)

one round = heavy isometric mace hold x 20 seconds + 20 seconds rest
conditioning/accessory work (2 rounds)

Gama casts x 20 reps

double club lunging front raises x 15 reps