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