general warmup (15 minutes)

barbarian isometric horse stance x 30 seconds

barbarian lateral lunge & squat x 15 reps

archer press x 7/7 reps

seated Ahrens press x 10 reps

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

specific warmup (5 minutes)

300’s set up and light practice

strength (8 rounds)

one round = 300’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

walking 2 hand front swings x 30 reps

cross body swings x 10/10 reps