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