general warm up (10 minutes)

inside mills x 12/12 reps

1 hand halos x 15/15 reps

2 hand standing figure 8’s x 30 reps

rear walking barbarian lunges x 100 feet

specific warm up (5 minutes)

1/2 kneeling side strikes set up and light practice

strength (20 minutes)

1/2 kneeling side strikes x 10/10 reps x 4 sets

conditioning/accessory work (2 rounds)

kneeling torch press x 10 reps

seated alternating flys x 15 reps

launch 360’s x 20 reps