general warmup (15 minutes)

drumming knee walkups x 20 reps

1 hand standing figure 8’s x 15/15 reps

2 hand pause slashes (short mace) x 12/12 reps

specific warmup (5 minutes)

rest-pause sets of 2 hand front swings

strength (4 rest-pause sets)

one set = heaviest weight you can do 30 reps of 2 hand front swings with + rest x 30 seconds

Do 4 rest-pause sets with the same weight and rest periods, with the same weight.

Note: Go as fast as you can safely go!

conditioning/accessory work (1 round)

1 hand long cycle front lunges x 15/15 reps

2 hand helicopters x 20/20 reps