genral warmup (15 minutes)
1 hand lateral pullovers x 12/12 reps
alternating 1 hand snatches x 20 reps
1/2 kneeling 1 hand front pullovers x 10/10 reps
barbarian rear walking lunges x 100 feet
specific warmup (5 minutes)
lateral mace press set up and light practice
strength (20 minutes)
lateral mace presses x 5/5 reps x 5 sets
conditioning/accessory work (2 rounds)
uppercut front lunges x 10/10 reps
paddling x 20/20 reps