general warm up (10 minutes)
double club inside/outside mills x 15/15 reps
standing inside helicopters x 10/10 reps
barbarian lateral lunges x 20 reps
specific warm up (5 minutes)
lunging horizontal mace strike set up and light practice
strength (20 minutes)
lunging horizontal mace strike x 10/10 reps x 4 sets
conditioning/accessory work (2 rounds)
barbarian squats x 10 reps
battering rams x 15 reps
360’s x 20 reps