general warmup (15 minutes)

standing 1 hand Russian flys x 5/5 reps

BTN stretch x 60 seconds x 1/1

2 hand mills x 30 reps

dead stop 2 hand side  cleans x 7/7 reps

grave digger front lunges x 10/10 reps

specific warmup (5 minutes)

isometric mace hold set up and light practice

strength (5 rounds)

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

conditioning/accessory work (1 round)

cross body swings x 15/15 reps

kneeling double club front pull overs x 15 reps

bull whips x 10/10 reps