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