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