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