general warm up (15 minutes)
double club front raise lunges x 100 feet
grave diggers x 15/15 reps
standing 2 hand figure 8’s x 30 reps
specific warm up (5 minutes)
long cycles set up and light practice
strength (7 rounds)
one round = long cycles x 60 seconds + rest x 60 seconds
conditioning/accessory work (2 rounds)
mace paddling x 20/20 reps
barbarian squats x 15 reps