general warmup (15 minutes)

mace front swing & catch x 12/12 reps

Donnie G’s x 15/15 reps

2 hand pause slash x 10/10 reps

double club walking horse stance x 30 steps

specific warmup (5 minutes)

archer press set up and light practice

strength (20 minutes)

archer press x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

1/2 kneeling 2 hand twists x 20 reps

side plank snatches x 7/7 rep