general warm up (15 minutes)

1 hand Americanas x 20/20 reps

kneeling alternating flys x 20 reps

1/2 kneeling alternating front pull overs x 20 reps

uppercut front lunges x 10/10 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)

supine helicopters x 20 reps

barbarian pull overs x 30 reps