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