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