general warm up (10 minutes)
1 hand standing figure 8’s x 15/15 reps
barbarian pull overs x 20 reps
2 hand mills x 20 reps
double club pause front cleans x 15 reps
specific warm up (5 minutes)
isometric mace hold set up and light practice
strength (10 rounds)
one round = heavy isometric mace hold x 20 seconds + 40 seconds rest
conditioning/accessory work (2 rounds)
parry casts x 15/15 reps
windshield wiper squats x 15 reps