general warmup (15 minutes)

double  club rear walking lunges x 15 reps

double club front walking lunges x 15 reps

pause 2 hand side cleans x 30 reps

seated double club lateral press side raises x 12 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 (1 round)

Gama casts x 20 reps

crucifix lateral lunges x 20 reps

1/2 kneeling 1 hand lateral pullovers x 15/15 reps