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