general warm up (10 minutes)
inside mills x 15/15 reps
1 hand halos x 15/15 reps
2 hand front cleans x 20 reps
barbarian pull overs x 20 reps
specific warm up (5 minutes)
isometric mace hold set up and light practice
strength (5 rounds)
heavy isometric mace hold
1 round = 20 seconds work + 40 seconds rest
conditioning/accessory work (2 rounds)
long cycles x 20 reps
crucifix squats x 10 reps