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