general warmup (15 minutes)
star complex x 2
barbarian pullovers x 25 reps
uppercut press x 12/12 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
360’s & archer pulls set up and light practice
strength (6 rounds)
one round=360’s x 15 reps x archer pulls x 10/10 reps
conditioning/accessory work (1 round)
double club walking horse stance x 40 steps
Russian plank flys x 3/3 reps