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