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