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