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