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