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