general warm up (15 minutes)

windshield wiper squats x 15 reps

alternating club snatches x 20 reps

horizontal mace strikes x 10/10 reps

2 hand mills x 20 reps
specific warm up (5 minutes)

isometric mace hold set up and light practice
strength (8 rounds)

one round = heavy isometric mace hold x 30 seconds + rest x 30 seconds
conditioning/accessory work (2 rounds)

cross body mace swings x 15/15 reps

bull whips x 10/10 reps