general warmup (15 minutes)

barbarian rear lunges x 10/10 reps

kneeling double club chest press x 12 reps

2 hand seated twists x 20 reps

1/2 kneeling 2 hand halos x 10/10 reps

specific warmup (5 minutes)

long cycles set up and light practice

strength (2 rounds)

long cycles x 3 minutes)

conditioning/accessory work (3 rounds)

one round = heavy isometric mace hold x 30 seconds + rest x 30 seconds