General warmup (15  minutes)

Alternating front swings x 50 reps

Double club side swings x 40 reps

Uppercut press  x 12/12  reps

1 hand farmers walk x 50 feet

Specific warmup (5 minutes)

Barbarian squat & lunge set up and light practice

Strength (20 minutes)

Barbarian squat & lunge x  6 reps x

4 sets

Conditioning/accessory work (1 round)

Double Arc (short mace) horizontal press x 8-6-4-2 reps