general warmup (15 minutes)

barbarian knee walkups x 15 reps

1/2 kneeling double club front pullovers x 20 reps

1/2 kneeling wide stance 1 hand lateral pullovers x 10/10 reps

double club archer pulls x 12/12 reps,

specific warmup (5 minutes)

1 hand farmers walks set up and light practice

strength (20 minutes)

Heavy 1 hand farmers walks x 40 feet x 4 rounds

conditioning/accessory work (1 round)

supine mace pullovers x 15/15 reps

crossbody swings x 12/12 reps