general warmup (15 minutes)

mace front swing & catch x 15/15 rep

windshield wiper front lunges x 20 reps

slider squats x 8/8 reps

battering rams x 15/15 reps

specific warmup  (5 minutes)

mace floor press set up and light practice

strength (20 Minutes)

mace floor press x 7/7 reps x 4 sets

conditioning/accessory work (2 rounds)

grave diggers x 12/12 reps

barbarian squats x 15 reps