general warmup (15 minutes)

alternating front swings x 40 reps

drumming x 30 reps

windshield wiper squats x 20 reps

barbarian walking front lunges x 100 feet

specific warmup (5 minutes)

1/2 kneeling wide stance Arc offset front pullovers**set up  and light practice

**formerly called side strikes

strength (20 minutes)

1/2 kneeling wide stance Arc offset front pullovers x 10/10 reps x 4 sets

conditioning/accessory work (2 rounds)

seated (on a bench) Arc 360’s x 15/15 reps

barbarian lateral 300’s x 20 reps

supine helicopters x 15/15 reps