general warmup (15 minutes)
1 hand standing figure 8’s x 20/20 reps
barbarian lateral lunges x 20 reps
seated 2 hand angle press x 15 reps
specific warmup (5 minutes)
compound set of double club lateral press/mace lateral press set up and light practice
strength (4 compound sets)
one compound set = double club lateral press x 5 reps + mace lateral press x 5/5 reps
conditioning/accessory work (2 rounds)
mace floor press x 15 reps
supine helicopters x 15/15 reps