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