general warmup (15 minutes)

barbarian walking lunge x 15 reps

barbarian rear walking lunge x 15 reps

2 hand helicopters x 20/20 reps

supine helicopters x 15/15 reps

specific warmup (5 minutes)

isometric mace hold set up and light practice

strength (10 rounds)

one round = heavy isometric mace hold x 20 seconds + rest x 40 seconds

conditioning/accessory work (1 round)

parry casts x 20/20 reps

cross body swings x 15/15 reps

bullwhips x 10/10 reps