general warmup (15 minutes)

1 hand Americanas x 25/25 reps

1/2 kneeling 1 hand lateral pull overs x 15/15 reps

windshield wiper split squats 12/12 reps

walking 2 hand front swings x 150 feet

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 25 reps  4 sets

conditioning/accessory work (2 rounds)

heavy isometric mace hold x 45 seconds

seated (on the floor) double club front pull overs x 15 reps