general warmup (15 minutes)

Americanas x 50 reps

1 hand long cycles x 20/20 reps

Russian front raises x 10 reps

barbarian alternating rear lunges x 20 reps

specific warmup (5 minutes)

lateral lunge horizontal mace press set up and light practice

strength (20 minutes)

lateral lunge horizontal mace press x 3/3 reps x 7 sets

conditioning/accessory work (2 rounds)

seated (on the floor) 1 hand halos x 10/10 reps

kneeling Ahrens press x 12 reps

1/2 kneeling double club lateral pullovers x 15 reps