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