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