general warm up (15 minutes)

crossbody swings x 10/10 reps

battering rams x 15/15 rep

barbarian rear walking lunges x 100 feet

Arc figure 8’s to hold x 20 reps

specific warm up (5 minutes)

horizontal mace strikes set up and light practice

strength (20 minutes)

horizontal mace strikes x 10/10 reps x 4 sets

conditioning/accessory work (1 round)

paddling x 20/20 reps

isometric mace lever hold x 45/45 seconds