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