general warm up (10 min)
double club front swings x 70 reps
2 hand side cleans x 30 reps
1 hand halos x 15/15 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
10-to-2’s set up and light practice
strength (20 minutes)
10-to-2’s x 30 seconds work + 30 seconds rest x 10 rounds
conditioning/accessory work (5 rounds)
heavy isometric mace hold x 10 seconds work + 20 seconds