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