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