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