general warmup (15 minutes)

long cycles x 40 reps

2 hand side swings x 30 reps

crucifix knee walkups x 20 reps

lateral lunge 360’s x 20 reps

specific warmup (5 minutes)

isometric mace hold set up and light practice

strength (10 rounds)

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

conditioning/accessory work (1 round)

sliders x 20/20 reps