general warmup (15 minutes)

double club pause side cleans x 20 reps

2 hand helicopters x 12/12 reps

barbarian lateral lunges x 20 reps

1/2 kneeling wide stance flys x 20 reps

specific warmup (5 minutes)

horizontal mace strikes set up and light practice

strength (20 minutes)

horizontal mace strikes x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

Donnie G’s x 15/15 reps

Russian plank flys x 2/2 reps