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