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