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