general warmup (15 minutes)
barbarian split squats x 10/10 reps
double club lateral presses x 12 reps
1 hand wood choppers x 15/15 reps
centerline presses x 5 reps
specific warmup (5 minutes)
barbarian isometric mace hold set up and light practice
strength (5 rounds)
one round = heavy barbarian isometric mace hold x 30 seconds + rest x 30 seconds
safety note: Set an audible timer or have someone else time you.
Do not try to watch the clock! Watch where the head of the mace is at all times.
conditioning/accessory work (1 round)
double club snatches x 15 reps
Donnie G’s x 15/15 reps