general warm up (15 minutes)

1 hand side swings x 15/15 reps

windshield wiper squats x 15 reps

barbarian lateral lunges x 20 reps

specific warm up (5 minutes)

300’s set up and light practice

strength (5 rounds)

one round = 300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

angled isometric mace hold x 60 seconds

Turkish get ups x  4/4 reps