general warmup (15 minutes)

barbarian lateral walking lunges x 15/15 reps

mace offset floor press x 10/10 reps

BTN stretch x 60 seconds x 1/1

bullwhips x 10/10 reps

specific warmup (5 minutes)

2 hand angle press & 2 hand wood choppers set up and light practice

strength (5 supersets)

one superset = heavy 2 hand angle press x 5 reps + 2 hand wood choppers x 15/15 reps

conditioning/accessory work (1 round)

archer press x 8/8 reps

uppercut press x 10/10 reps

crossbody swings x 12/12 reps