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