general warm up (15 minutes)

windshield wiper squats x 15 reps

barbarian rear walking lunges x 20 reps

horizontal mace strikes x 12/12 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warm up (5 minutes)

360’s set up and light practice

strength (7 rounds)

one round = 360’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

grave diggers x 10/10 reps

mace lateral press x 8/8 reps