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