general warm up (15 minutes)

mace toss & catch x 12/12 reps

inside/outside mills** x 15/15 reps

**also called “inside outs”

lateral mace press x 5/5 reps

specific warm up (5 minutes)

double club side clean lateral pull overs set up and light practice

strength (20 minutes)

double club side clean lateral pull overs x 20-16-12-8 reps

conditioning/accessory work (1 round)

dead  2 hand side swings x 12/12 reps

Russian plank flys x 3/3 reps