general warmup (15 minutes)

2 hand wood choppers x 15/15 reps

2 hand pause slash x 10/10 reps

battering rams x 12/12 reps

seated 2 hand angle press x 15 reps

specific warmup (5 minutes)

1 hand farmers walk & 1 hand lateral pullovers set up and light practice

strength (4 supersets)

one superset = heavy 1 hand farmers walk x 50 feet + 1 hand lateral pullovers x 10 reps

conditioning/accessory work (1 round)

seated Ahrens press x 12 reps

barbarian knee walkups x 15 reps