general warm up (10 minutes)

mace front catches x 15/15 reps

mace cross body swings x 10/10 reps

BTN stretch x 60 seconds x 1-1-1-1

bull whips x 10/10 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20  minutes)

sliders x 12/12-10/10-8/8 reps

conditioning/accessory work (2 rounds)

uppercut presses x 10/10 reps

paddling x 20/20 reps