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