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