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