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