general warmup (15 minutes)

barbarian knee walkups x 20 reps

BTN stretch x 60 seconds x 1/1

seated Arc 2 hand front pullovers x 15 reps

horizontal mace strikes x 12/12 reps

bullwhips x 10/10 reps

specific warmup (5 minutes)

Ahrens press & Donnie G’s set up and light practice

strength (4 supersets)

one superset = Ahrens press x 8 reps + Donnie G’s x 8/8 reps

conditioning/accessory work (1 round)

supine offset mace press x 12/12 reps

1/2 kneeling 1 hand lateral press x 12/12 reps