general warmup (15 minutes)
barbarian knee walkups x 18 reps
horizontal mace strikes x 12/12 reps
Donnie G’s x 24/24 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
300’s set up and light practice
strength (6 rounds)
one round = 300’s x 60 seconds + rest x 60 seconds
conditioning/accessory work (1 round)
standing Russian flys x 5 reps