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