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