general warmup (15 minutes)

Americanas x 40 reps

inside mills x 24/24 reps

horizontal mace strikes x 15/15 reps

1/2 kneeling wide stance Ahrens press x 15 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (6 rounds)

one round = 300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

walking 2 hand front swings x 100 feet