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