general warm up (10 minutes)
windshield wiper front lunges x 20 reps
2 hand mills x 12/12 reps
kneeling double club chest presses x 15 reps
1/2 kneeling lateral pull overs x 12/12 reps
specific warm up (5 minutes)
lateral mace presses set up and light practice
strength (20 minutes)
lateral mace presses x 5/5 reps x 4 sets
conditioning/accessory work (2 rounds)
launch 360’s x 15/15 reps
bull whips x 10/10 reps
double club isometric horse stance x max. time