general warm up (10 minutes)

drumming x 30 reps

2 hand mills x 20 reps

dead stop side swings x 10/10 reps

specific warm up (5 minutes)

bayonet drill set up and light practice

strength (20 minutes)

bayonet** drill x 10-10-10-10 reps

**slow-fast-slow-fast

conditioning/accessory work (2 rounds)

long cycle lunges x 15 reps

sliders x 8/8 reps