general warm up (10 minutes)

double club front swings x 50 reps

standing double club chest press x 15 reps

uppercut front lunges x 10/10 reps

double club lateral press and side raise x 15 reps

specific warm up (5 minutes)

isometric mace hold set up and light practice

strength (7 rounds)

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

conditioning/accessory work (1 round)

supine helicopters x 15/15 reps

Russian plank flys x 3/3 reps