general warmup (15 minutes)

2 hand front swings x 40 reps

2 hand side swings x 30 reps

seated shielded front pullovers x 21 reps

BTN stretch x 90/90 seconds

specific warmup (5 minutes)

2 hand mills  set up and light practice

strength (20 minutes)

2 hand mills x 25 reps x 4 sets

conditioning/accessory work (1 round)

barbarian knee walkups x 15 reps

supine mace pullovers 12/12 reps

(Note: Hands should be about shoulder width apart and one hand should be against the pommel)