general warm up (10 minutes)

double club side swings x 40 reps

alternating front cleans x 30 reps

rotation walking lunges x 100 feet
specific warm up (5 minutes)

1 hand Arc (short mace) 360’s set up and light practice
strength (20 minutes)

1 hand Arc (short mace) 360’s x 10/10 reps x 5 sets
conditioning/accessory work (2 rounds)

lateral barbarian torso blasters x 15 reps

barbarian pull overs x 25 reps