general warm up (15 minutes)

Americanas x 50 reps

double club lateral pull over squats x 15 reps

2 hand front swings x 35 reps

Turkish get ups x 3/3

specific warm up (5 minutes)

barbarian isometric club hold set up and light practice

strength (10 rounds)

one round = heavy barbarian club isometric hold* x 20 seconds + rest x 40 seconds

*Note:  This is also called a hammer hold in Strongman competition

conditioning/accessory work (2 rounds)

double club side swings x 50 reps

seated 360’s x 40 reps