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