general warmup (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

barbarian knee walkups x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (8 rounds)

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

conditioning/accessory work (1 round)

slider squats x 12/12 reps

horizontal mace strikes x 12/12  reps