general warmup (15 minutes)

1 hand Americanas x 15/15 reps

inside mills x 15/15 reps

barbarian rear lunges x 20 reps

windshield wiper lateral lunges x 15 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

300’s & pushups set up and light practice

strength (4 rounds)

one round = 300’s x 60 seconds + pushups x 10 reps

conditioning/accessory work (1 round)

supine mace pullovers x 12/12  reps

45 to 90 degree leg lifts x 15 reps