general warmup (15 minutes)

2 hand front swings x 30 reps

2 hand side swings x 30 reps

barbarian lateral lunges x 20 reps

1/2 kneeling 1 hand snatches x 12/12 reps

specific warmup (5 minutes)

barbarian split squats set up and light practice

strength (20 minutes)

heavy barbarian split squats x 3/3 reps x 5 sets

conditioning/accessory work (1 round)

supine mace pullover & floor press x 10/10 reps