general warmup (15 minutes)

drumming x 40 reps

horizontal mace strikes x 12/12 reps

1 hand helicopters x 15/15 reps

kneeling double club front pullovers x 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 x rest x 30 seconds

conditioning/accessory work (1 round)

dead-stop 2 hand side swings x 15/15 reps

1/2 kneeling 1 hand snatches x 10/10 reps