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