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