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