general warm up (10 minutes)

mace swings x 15/15 reps

mace 1 hand front catch x 15/15 reps

mace hand-to-hand overhead toss x 20 reps

BTN stretch x 90 seconds x 1/1

specific warm up (5 minutes)

macefit medley set up and light practice

strength (3 rounds)

one round of the macefit medley=2 hand mills x 20 reps + barbarian squats x 10 reps + grave diggers x 5/5 reps

conditioning/accessory work (2 rounds)

Russian front raises x 10 reps

double club isometric hold horse stance x max. time