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