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