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