general warmup (15 minutes)

1/2 kneeling alternating flys x 20 reps

long cycle front lunges x 20 reps

mace front swing & catch x 15/15 reps

crossbody swings x 12/12 reps

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

specific warmup (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 30 reps x 5 sets

conditioning/accessory work (2 rounds)

kneeling Russian front raises x 10 reps

seated (on the floor)  2 hand offset front pullovers x 10/10 reps