general warm up (10 minutes)
mace front swing catch x 12/12 reps
double club side cleans x 30 reps
walking barbarian front lunges x 100 feet
specific warm up (5 minutes)
long cycles set up and light practice
strength (8 rounds)
one round = long cycles x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
double club pause front cleans x 15 reps
360 lateral lunges x 15 reps
1 hand halos x 15/15 reps