general warmup (15 minutes)

windshield wiper lateral lunges x 24 reps

long cycle rear lunges x 20 reps

BTN stretch x 90 seconds x 1/1

sliders x 15/15 reps

bullwhips x 12/12 reps

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 15 reps x 6 sets

conditioning/accessory work (1 round)

crucifix isometric hold x 60 seconds