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