general warm up (15 minutes)

1 hand Americanas x 25/25 reps

shielded strikes x 21 reps

2 hand mills x 15/15 reps

double club isometric horse stance x 60 seconds

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

specific warm up (5 minutes)

300’s set up and light practice

strength (5 minutes)

300’s x max. load x max. reps in 5 minutes**

**5 minutes = 300 seconds

conditioning/accessory work (2 rounds)

barbarian knee walk ups x 20 reps

kneeling Ahrens press x 12 reps

Russian plank flys x 3/3 reps