general warmup (15 minutes)

1/2 kneeling drumming x 40 reps

seated double club flys x 20 reps

alternating snatches x 20 reps

barbarian rear lunges x 12/12 reps

specific warmup (5 minutes)

grave diggers & horizontal mace strikes set up and light practice

strength (6 supersets)

one superset = heavy grave diggers x 3 reps + horizontal mace strikes x 6 reps

conditioning/accessory work (1 round)

crossbody swings x 15/15 reps

barbarian isometric horse stance x 60 seconds