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