general warmup (15 minutes)

windshield wiper lateral lunges x 25 reps

double club side cleans x 30 reps

1 hand inside helicopters x 15 /15 reps

seated 2 hand pause angle press x 8 reps

specific warmup (5 minutes)

horizontal mace strikes set up and light practice

strength (20 minutes)

horizontal mace strikes x 15 reps x 6 sets

conditioning/accessory work (2 rounds)

barbarian pullovers x 15 reps

Russian front raises x 6 reps