general warmup (15 minutes)

windshield wiper front lunges x 20 reps

seated double club flys x 20 reps

1 hand wood choppers x 15/15 reps

specific warmup (5 minutes)

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)

1/2 kneeling snatch x 10/10 reps

1/2  kneeling wide stance  2 hand halos x 15 reps