general warmup (15 minutes)

Americanas x 25 reps

double club snatches x 12 reps

supine helicopters x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 25 reps x 4 sets

conditioning/accessory work (2 rounds)

offset front pullovers x 15/15 reps

1/2 kneeling 2 hand angle press x 12 reps