general warmup (15 minutes)

double club side swings x 25/25 reps

double club front raise lunges x 20 reps

BTN stretch x 90 seconds x 1/1

wood choppers x 15/15 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 20 reps x 5 sets

conditioning/accessory work (2 rounds)

1/2 kneeling wide stance Ahrens press x 12 reps

isometric barbarian mace hold x 60 seconds