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