general warmup (15 minutes)

mace front swing & catch x 12/12 reps

hand-over-hand mace toss x 20 reps

Donnie G’s x 20/20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

barbarian lateral lunges + barbarian pullovers set up and light practice

strength (4 supersets)

one superset = barbarian lateral lunges x 10 reps + barbarian pullovers x 15 reps

conditioning/accessory work (1 round)

seated 2 hand angle press x 15 reps

shielded front pullovers x 24 reps