general warmup (15 minutes)

barbarian rear walking lunges x 100 feet

2 hand side swings x 40 reps

1/2 kneeling 2 hand halos x 15/15 reps

2 hand angle press x 15 reps

specific warmup (5 minutes)

mace bayonet stab & horizontal strike set up and light practice

strength (20 minutes)

mace bayonet stab & horizontal strike x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

piranha press x 10 reps

paddling x 25/25 reps