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