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