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