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