general warmup (15 minutes)

mace front swing & catch x 12/12 reps

archer press x 10/10 reps

overhead toss x 20 reps

grave digger front lunges x 12/12  reps

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

specific warmup (5 minutes)

1 hand 360’s set up and light practice

strength (20 minutes)

1 hand 360’s x 15/15 reps x 4 sets

conditioning/accessory work (1 round)

shielded front pullovers x 21 reps

isometric barbarian split squat x 30/30 seconds