general warmup (15 minutes)

walking 2 hand front swings x 30 reps

2 hand side swings x 30 reps

Donnie G’s x 15/15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

barbarian pullovers, horizontal mace strikes,  Ahrens press set up and light practice

strength (4 rounds)

one round = barbarian pullovers x 15 reps + horizontal mace strikes x 10 reps +  Ahrens press x 5 reps

conditioning/accessory work (1 round)

Russian plank flys x 3/3 reps