general warmup (15 minutes)

drumming knee walkups x 20 reps

uppercut front lunges x 12/12 reps

2 hand wood choppers x 15/15 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 15 reps x 6 sets

conditioning/accessory work (1 round)

2 hand side cleans x 30 reps

seated 2 hand short mace twists x 30 reps