general warmup (15 minutes)

2 hand front swings x 40 reps

1 hand Americanas x 20/20 reps

BTN stretch x 60 seconds  x 1/1/1/1

parry cast x 12/12 reps

sliders x 15/15 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (6 rounds)

one round = 300’s x 60 seconds + rest x 30 seconds

Note: use 80% of competition weight

no conditioning/accessory work