general warmup (15 minutes)

2 hand walking front swings x 50 feet

long cycles x 25 reps

BTN stretch x 90 seconds x 1/1

crossbody swings x 12/12 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (5 rounds)

one round=300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

2 hand side swings x 40 reps

offset mace floor press x 12/12 reps