general warmup (15 minutes)

barbarian walking lunges x 20 reps

barbarian rear walking lunges x 20 reps

kneeling 2 hand twists x 25 reps

figure 8’s to hold  x 25 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 (2 rounds)

kneeling Gama casts x 20 reps

Diamond pushups x 10 reps