GENERAL WARMUP (15 MINUTES)

DRUMMING X 40 REPS

HORIZONTAL MACE STRIKES X 15/15 REPS

BTN STRETCH X 90 SECONDS X 1/1

BARBARIAN SQUATS X 15 REPS

SPECIFIC WARMUP (5 MINUTES)

LONG CYCLE FRONT LUNGES SET UP AND LIGHT PRACTICE

STRENGTH (6 ROUNDS)

ONE ROUND = LONG CYCLE FRONT LUNGES X 30 SECONDS  + REST X 30 SECONDS

CONDITIONING/ACCESSORY WORK (1 ROUND)

SIDE PLAANK SNATCHES X 8/8 REPS

SUPINE HELICOPTERS X 15/15 REPS