general warmup (15 minutes)
bear crawls x 50 feet
barbarian rear lunges x 20 reps
45 to 90 degrees leg lifts x 20 reps
horizontal mace swings x 15/15 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
1 hand 300’s set up and light practice
strength (20 minutes)
1 hand 300’s x 15 reps x 6 sets
conditioning/accessory work (1 round)
Russian front raises x 8 reps