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