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