general warmup (15 minutes)
alternating front swings x 50 reps
barbarian lateral walking lunges x 100 feet
alternating side swing halos x 20 reps
double club angle press x 12 reps
specific warmup (5 minutes)
horizontal mace strikes set up and light practice
strength (20 minutes)
horizontal mace strikes x 7/7 reps x 5 sets
conditioning/accessory work (2 rounds)
supine helicopters x 15/15 reps
double club pause front cleans x 10 reps