general warmup (15 minutes)

alternating front swings x 40 reps

2 hand side swings x 40 reps

supine helicopters x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 15 reps x 5 sets

conditioning/accessory work (1 round)

sliders x 12/12 reps

horizontal mace strikes x 12/12 reps