general warm up (15 minutes)

drumming x 30 reps

2 hand mills x 20 reps

barbarian lateral lunges x 20 reps

seated double club front pull overs x 10 reps

specific warm up (5 minutes)

horizontal mace strike set up and light practice

strength (20 minutes)

horizontal mace strikes x 7/7 reps x 4 sets

conditioning/accessory work (2 rounds)

mace paddling x 20/20 reps

seated Ahrens press x 10 reps

heavy tappers x 5/5 reps