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