general warmup (15 minutes)
double club walking front swings x 50 feet
2 hand side cleans x 30 reps
2 hand seated twists x 30 reps
BTN stretch x 90 seconds x 1/1
angle isometric mace hold x 45 seconds x 1/1
specific warmup (5 minutes)
300’s set up and light practice
strength (20 minutes)
300’s x 20 reps x 5 sets
conditioning/accessory work (2 rounds)
side plank snatches x 7/7 reps
1/2 kneeling Ahrens press x 10 reps