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