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