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