general warmup (15 minutes)

star complex x 2

uppercut press x 12/12 reps

mace paddling x 20/20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand mills & 2 hand pause squat cleans set up and light practice

strength (6 supersets)

one superset = 2 hand mills x 15 reps + 2 hand pause squat cleans x 5 reps

conditioning/accessory work (1 round)

parry casts x 15/15 reps

crossbody swings x 12/12 reps