general warmup (15 minutes)

1 hand Americanas x 20/20 reps

1 hand wood choppers x 15/15 reps

offset mace pullovers x 12/12 reps

1/2 kneeling double club lateral press side raises x 10 reps

specific warmup (5 minutes)

Arc (short mace) pullover squats & barbarian isometric horse stance set up and light practice

strength (5 supersets)

one superset = Arc (short mace) pullover squats x  8 reps + barbarian isometric horse stance x 20 seconds

conditioning/accessory work (1 round)

crossbody swings x 15/15 reps

alternating 1 hand snatch x 20 reps