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
