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