general warm up (10 minutes)

alternating front swings x 50 reps

double club lunging front raises x 50 feet

alternating lateral pull overs x 20 reps

specific warm up (5 minutes)

isometric mace hold set up and light practice

strength (12 rounds)

heavy isometric mace hold >>>1 round = hold x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

2hand side cleans x 20 reps

seated 360’s x 30 reps

figure 8’s to hold x 40 reps