general warmup (15 minutes)
barbarian walking lunges x 15 reps
barbarian rear walking lunges x 15 reps
battering rams x 15/15 reps
BTN stretch x 60 seconds x 1/1
specific warmup (5 minutes)
horizontal mace strikes & uppercut front lunges set up and light practice
strength (4 rounds)
one round=horizontal mace strikes x 8/8 reps + uppercut front lunges x 8/8 reps
conditioning/accessory work (1 round)
pendulum pullovers x 20 reps
archer press x 10/10 reps