general warmup (15 minutes)
2 hand standing figure 8’s x 30 reps
shielded strikes x 27 reps
barbarian split squats x 12/12 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
300’s set up and light practice
strength (20 minutes)
300’s x 40 reps x 4 sets
conditioning/accessory work (1 rounds)
isometric mace hold x 60 seconds
Turkish getups x 3/3 reps