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