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