general warm up (15 minutes)

Americanas x 50 reps

barbarian pull overs x 20 reps

cross body swings x15/15 reps

mace front swing & catch 15/15 reps
barbarian split squats x 10/10 reps

BTN stretch x 60 seconds x 1-1-1-1

specific warm up (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 40-30-20-10 reps

conditioning.accessory work (2 rounds)

barbarian split squats x 10/10 reps

2 hand side swings x 40 reps