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