general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

barbarian split squats x 12/12 reps

shielded front pullovers x 15 reps

specific warmup (5 minutes)

2 hand front swings & 2 hand  side swings set up and light practice

strength (5 supersets)

one superset = heavy 2 hand front swings x 15 reps + 2 hand side swings x 15 reps

conditioning/accessory work (rounds)

heavy 1 hand farmers walk x 30 feet

offset mace floor press x 10 reps