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