general warmup (15 minutes)

bear crawls x 50 feet

barbarian rear lunges x 20 reps

45 to 90 degrees leg lifts x 20 reps

horizontal mace swings 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 6 sets

conditioning/accessory work (1 round)

Russian front raises x 8 reps