general warmup (15 minutes)
1 hand Americanas x 20/20 reps
Donnie G’s x 15/15 reps
crucifix split squats x 12/12 reps
shielded front pullovers x 21 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
sliders & rotation pushups set up and light practice
strength (4 supersets)
one superset = sliders x 20 reps + rotation pushups x 10 reps
conditioning/accessory work (1 round
crossbody swings x 20/20 reps
parry casts x 15/15 reps