general warmup (15 minutes)

barbarian squats x 15 reps

figure 8’s to hold x 25 reps

horizontal mace strikes x 12/12 reps

windshield wiper lateral lunges x 20 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

offset front pullovers x 15/15-12/12-9/9-6/6-3/3 reps

conditioning/accessory work (1 round)

alternating pause front cleans x 20 reps

side plank snatches x 8/8 reps