general warmup (15 minutes)
barbarian rear walking lunges x 50 feet
barbarian walking lunges x 50 feet
2 hand standing figure 8’s x 30 reps
arc figure 8’s to hold x 30 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
360’s set up and light practice
strength (8 rounds)
one round =360’s x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
crossbody swings x 15/15 reps
angled isometric mace hold x 45 seconds each side