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