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