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