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