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