general warmup (15 minutes)
barbarian rotation walking lunges x 20 reps
2 hand front swing lateral lunges x 12/12 reps
BTN stretch x 60 seconds x 1/1/1/1
double mills x 15/15 reps
specific warmup (5 minutes)
Arc (short mace) 360’s set up and light practice
strength (20 minutes)
Arc 360’s x 20 reps x 5 sets
conditioning/accessory work (1 round)
sliders x 12/12 reps
kneeling centerline press x 10 reps