general warmup (15 minutes)

walking 2 hand front swings x 50 feet

barbarian rear lunges x 20 reps

kneeling 2 hand twists x 30 reps

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

specific warmup (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 20 reps x 6 sets

conditioning/accessory work (1 round)

uppercut press x 12/12 reps

mace paddling x 15/15 reps