general warmup (15 minutes)

mace front swing & catch x 15/15 reps

cross body swings x 20/20 reps

uppercut lunges x 12/12 reps

battering rams x 10/10 reps

specific warmup (5 minutes)

1 hand barbarian squat set up and light practice

strength (20 minutes)

1 hand barbarian squats x 5/5+4/4+3/3+2/2+1/1 reps

conditioning/accessory work (1 round)

windshield wiper lateral lunges x 20 reps

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

offset mace floor press x 10/10 reps