general warmup (15 minutes)
2 hand walking front swings x 30 reps
windshield wiper lateral lunges x 20 reps
BTN stretch x 60 seconds x 1/1
crossbody swings x 12/12 reps
bullwhips x 12/12 reps
specific warmup (5 minutes)
2 hand mills/barbarian split squats set up and light practice
strength (6 rounds)
one round=2 hand mills x 15 reps + barbarian split squats x 5 reps
conditioning/accessory work (1 round)
Donnie G’s x 15/15 reps
crucifix isometric horse stance x 50 seconds