general warmup (15 minutes)
double club lateral press side raises x 10 reps
1 hand pause side cleans x 12/12 reps
seated 2 hand twists (use a short mace/Arc) x 30 reps
1 hand wood choppers x 15/15 resp
specific warmup (5 minutes)
offset front pullovers set up and light practice
strength (20 minutes)
heavy offset front pullovers x 4/4 reps x 8 sets
conditioning/accessory work (1 round)
barbarian isometric lunge x 60 seconds x 1/1