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