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