general warmup (15 minutes)

2 hand walking front swings x 100 feet

barbarian knee walkups x 20 reps

inside mills x 15/15 reps

outside mills x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 20 reps x 6 sets

conditioning/accessory work (1 round)

double club snatches x 15 reps

Russian front raises x 12 reps

parry cast x 15/15 reps