general warmup (15 minutes)

1/2 kneeling alternating flys x 20 reps

barbarian lateral lunges x 15 reps

seated 2 hand halos x 15/15 reps

supine mace pullovers 12/12 reps

specific warmup (5 minutes)

double club chest press set up and light practice from all the body positions

strength (20 minutes)

double club chest press x 5 reps from each of the following body positions:

standing, 1/2 kneeling, kneeling, 1/2 kneeling wide stance, seated (on the floor)

conditioning/accessory work (1 round)

barbarian isometric lunge x 45 seconds x 1/1