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