general warmup (15 minutes)

arc figure 8’s to hold x 20 reps

barbarian lateral lunges x 20 reps

launch & catch x 15/15 reps

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

specific warmup (5 minutes)

300’s set up and light practice

strength (5 rounds)

one round =300’s x 50 reps + rest x 60 seconds

conditioning/accessory work (2 rounds)

heavy isometric mace hold x 30 seconds

seated (on a bench) 2 hand angle press x 15 reps