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