general warmup (15 minutes)

long cycles x 30 reps

outside mills x 20/20 reps

inside helicopters x 15/15 reps

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

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (6 rounds)

one round = 1 hand 300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (2 rounds)

heavy isometric mace hold x 45 seconds

windshield wiper squats x 15 reps