general warmup (15 minutes)

windshield wiper squats x 15 reps

cross body swings x 12/12 reps

uppercut front lunges x 10/10 reps

mace launch x 20 reps (Note:  return to the floor each rep)

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

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (10 rounds)

one round = 300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

sliders x 20/20 reps