general warmup (15 minutes)

2 hand side swings x 40 reps

barbarian lateral lunges x 25 reps

standing double club flys x 15 reps

Gama casts x 15/15 reps

specific warmup (5 minutes)

isometric mace hold set up and light practice

strength (8 rounds)

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

conditioning/accessory work (1 round)

paddling x 30/30 reps

alternating front swings x 50 reps