general warmup (15 minutes)

alternating front swings x 50 reps

2 hand side swings x 40 reps

2 hand squat cleans 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 (2 rounds)

sliders x 15/15 reps

crossbody swings x 15/15 reps