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