general warm up (15 minutes)

Americanas x 40 reps

double club side cleans x 30 reps

grave digger rear lunges x 10/10 reps

specific warm up (5 minutes)

isometric mace hold set up and light practice

strength (7 rounds)

one round = heavy isometric mace hold x 30 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

barbarian pull overs x 25 reps

lunging horizontal mace strikes x 12/12 reps

1 hand Arc 300’s x 30 reps