general warmup (15 minutes)

paddling x 20/20 reps

2 hand front pullover lunges x 20 steps

lateral mace press x 8/8 reps

1 hand long cycles x 15/15 reps

specific warmup (5 minutes)

heavy isometric mace hold set up and light practice

strength (8 rounds)

one round = heavy isometric mace hold x 30 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

seated 2 hand twists x 30 reps

1/2 kneeling double club front pullovers x 20 reps