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