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