general warmup (15 minutes)
figure 8’s to hold x 25 reps
standing figure 8’s x 25 reps
Donnie G’s x 15/15 reps
BTN stretch x 60 seconds x 1/1/1/1
barbarian knee walkups x 15 reps
specific warmup (5 minutes)
360’s & Power Wheel rollouts set up and light practice
strength (4 supersets)
one superset = 360’s x 25 reps + Power Wheel rollouts x 8 reps
conditioning/accessory work (1 round)
uppercut press x 12/12 reps
horizontal mace strikes x 12/12 reps
archer press x 8/8 reps