general warmup (15 minutes)

double club walking horse stance x 100 feet

paddling x 20/20 reps

BTN stretch x 90 seconds x 1/1

double club snatch x 12 reps

specific warmup (5 minutes)

uppercut press & barbarian pullovers set up and light practice

strength (4 supersets)

one superset =uppercut press x 4/4 reps + barbarian pullovers x 12 reps

conditioning/accessory work (1 round)

horizontal mace strikes x 12/12 reps

supine helicopters x 15/15 reps