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