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