general warm up (10 minutes)

alternating 1 hand front swings x 40 reps

2 hand side cleans x 30 reps

2 hand standing figure 8’s x 20 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warm up (5 minutes)

10 to 2’s set up and light practice

strength (20 minutes)

10 to 2’s x 15 reps x 3 sets

conditioning/accessory work (1 round)

Russian front raises x 10 reps

barbarian lateral lunges x 20 reps

angled isometric mace hold x maximum time each side