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