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