general warm up (15 minutes)

1 hand Americanas x 20/20 reps

inside mills x 20/20 reps

drumming x 40 reps

alternating barbarian rear lunges x 20 reps

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

specific warm up (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 5 minutes-3 minutes-1 minutes

NOTE: rest maximum of 5 minutes between sets

conditioning/accessory work (2 rounds

shielded strikes x 21 reps

outside mills x 15/15 reps

Learn how this all got started