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