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