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