general warmup (15 minutes)

2 hand walking front swings x 25 feet

barbarian rear walking lunges x 25 feet

1 hand Americanas x 15/15 reps

inside mills x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (8 rounds)

one round =300’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (

cross body swings x 12/12 reps

parry casts x 15/15 reps