general warmup (15 minutes)

2 hand side swings x 30 reps

windshield rear lunges x 10/10 reps

long cycle front lunges x 10/10 reps

kneeling Ahrens press x 12 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 (2 rounds)

double club snatches x 15 reps

bull whips x 12/12 reps