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