general warm up (15 minutes)

barbarian lateral lunges x 20 reps

windshield wiper squats x 20 reps

long cycles x 25 reps

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

specific warm up (5 minutes)

300’s set up and light practice

strength (12 rounds)

one round = 300’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

barbarian squats x 15 reps

double club walking horse stance x 50 feet