general warm up (15 minutes)

Arc figure 8’s to hold x 25 rep

2 hand figure 8’s x 25 reps

barbarian squats x 25 reps

specific warm up (5 minutes)

horizontal mace strikes set up and light practice

strength (20 minutes)

horizontal mace strikes x 8/8 reps x 4 sets

conditioniong/accessory work (2 rounds)

cross body swings x 12/12 reps

lateral presses x 8/8 reps