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