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