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