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)