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