general warmup (15 minutes)

barbarian squats x 15 reps

grave digger rear lunges x 10/10 reps

crucifix lateral lunges x 20 reps

1/2 kneeling wide stance 2 hand angle press x 12 reps

specific warmup (5 minutes)

horizontal mace strikes/barbarian pullovers  set up and light practice

strength (4 rounds)

one round = horizontal mace strikes x 10/10 reps + barbarian pullovers x 15 reps

conditioning/accessory work (1 round)

Russian plank flys x 4/4 reps