general warm up (5 minutes)
1 hand standing figure 8’s x 20/20 reps
cross body swings x 10/10 reps
parry casts x 10/10 reps
barbarian knee walk ups x 15 reps
BTN stretch x 90 seconds x 1/1
specific warm up (5 minutes)
300’s set up and light practice
strength (12 rounds)
one round = heavy** 300’s x 30 seconds + rest x 30 seconds
**Note: 5lbs or more over your competition weight
conditioning/accessory work (1 round)
launch 360’s x 20 reps
long cycle front lunges 20 reps
barbarian lateral lunges x 20 reps