general warmup (15 minutes)

2 hand front raise  lunges x 20 reps

horizontal mace strikes x 12/12 reps

Donnie G’s x 15/15 reps

crucifix isometric horse stance x 45 seconds

specific warmup (5 minutes)

dead-stop 2 hand  side cleans set up and light practice

strength (20 minutes)

heavy dead-stop side cleans x 4/4 reps x 4 sets

conditioning/accessory work (1 round)

2 hand helicopters x 20/20 reps

mace paddling x 20/20 reps