general warmup (15 minutes)

windshield wiper lateral lunges x 24 reps

Americanas x 20 reps

horizontal mace strikes x 12/12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (8 rounds)

one round = long cycles x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

offset mace floor press x 12/12 reps

supine helicopters x 15/15 reps