general warm up (15 minutes)

1 hand Americanas x 30/30 reps

Gama casts x 15/15 reps

barbarian pullovers x 25  reps

1/2 kneeling lateral pullovers x 12/12 reps

specific warm ups (5 minutes)

isometric mace holds set up and light practice

strength (8 rounds)

one round = heavy isometric mace hold x 30 seconds + rest x 30 seconds

conditioning/accessory work(1 round)

double club front swings x 40 reps

crossbody swings x 15/15 reps