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