general warm up (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

uppercut press x 12/12 reps

barbarian knee walk ups x 20 reps

specific warm up (5 minutes)

barbarian knee walk ups set up and light practice

strength (5 rounds)

one round = 2 hand mills x 60 seconds + rest x 60 seconds

conditioning/accessory work (2 rounds)

heavy isometric mace hold x 60 seconds

double club Bulgarian split squats x 10/10 reps