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