general warmup (15 minutes)

barbarian split squats x 12/12 reps

2 hand front swing lateral lunges x 30 reps

seated angle press x 15 reps

specific warmup (5 minutes)

1 hand farmers walk set up and light practice

strength (20 minutes)

heavy 1 hand farmers walk x 50 feet x 4 rounds

Note: Use a Adex Rhino or Mastadon club if you have one. Minimum weight should be 35lb.

conditioning/accessory work (1 round)

2 hand wood choppers x 20/20 reps

parry casts x 15/15 reps