general warm up (10 minutes)
figure 8’s to hold x 30 reps
long cycles x 30 reps
launches x 30 reps
specific warm up (5 minutes)
isometric mace hold set up and light practice
strength (5 rounds)
heavy isometric mace hold >>>>one round = 20 seconds hold + 40 seconds rest
conditioning/accessory work (3 rounds)
side strikes x 10/10 reps
double club front cleans x 10 reps