general warm up (10 minutes)
mace swing front catch x 12/12 reps
mace hand to hand toss x 20 reps
Russian front raises x 12 reps
specific warm up (5 minutes)
2 hand mills set up and light practice
strength (20 minutes)
2 hand mills x 20 reps x 4 sets
conditioning/accessory work (2 rounds)
heavy double club pause front cleans x 7 reps
angled isometric mace holds x max. time each side