general warmup (15 minutes)

front lunge flys x 20 reps

shielded front pullovers x 24 reps

Donnie G’s X 20/20 reps

horizontal mace strikes x 12/12 reps

specific warmup (5 minutes)

barbarian squats set up and light practice

strength (20 minutes)

heavy barbarian squats x 4 reps x 6 sets

conditioning/accessory work (1 round)

mace paddling 20/20 reps