general warmup (15 minutes)

barbarian walking lunges x 15 reps

barbarian rear walking lunges x 15 reps

Donnie G’s x 20/20 reps

BTN stretch x 60 seconds x 1/1/1/1

2 hand mills x 20/20 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (7 rounds)

one round =-sliders x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

heavy isometric mace hold x 30 seconds + rest x 30 seconds then do another

heavy isometric mace hold x 30 seconds