general warmup (15 minutes)

barbarian pullovers x 30 reps

2 hand front cleans x 20 reps

1/2 kneeling wide stance lateral pullovers x 15/15 reps

2 hand angle press x 10 reps

specific warmup (5 minutes)

mace isometric hold set up and light practice

strength (10 rounds)

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

conditioning/accessory work (1 round)

paddling x 20/20 reps

inside/outside mills x 15/15 reps

Russian front raises x 10 reps