general warmup (15 minutes)

seated (on the floor) alternating flys x 20 reps

1/2 kneeling wide stance Ahrens press x 8/8 reps (switch stance each set)

Turkish getups x 2/2 reps

2 hand front pull over lunges x 100 feet

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

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 20 reps x 4 sets

conditioning/accessory work (2 rounds)

sliders x 20/20 reps

angled isometric mace hold x 30/30 seconds