general warm up (10 minutes)

alternating front swings x 40 reps

figure 8’s to hold x 30 reps

barbarian knee walk ups x 15 reps

specific warm up (5 minutes)

1 hand front pull over lunges set up and light practice

strength (20 minutes)
1 hand front pull over lunges x 5/5 reps x 3 sets

conditioning/accessory work (2 rounds)

mace paddling x 20/20 reps

seated 360’s x 30 reps