general warmup (15 minutes)

figure 8’s to hold x 35 reps

seated double club front pullovers x 15 reps

1/2 kneeling 1 hand snatch x 10/10 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

horizontal mace strike & uppercut press set up and light practice

strength (4 supersets)

one superset = horizontal mace strike x 7 reps + uppercut press x 7 reps

conditioning/accessory work (1 round)

barbarian isometric horse stance x 60 seconds