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