general warmup (15 minutes)

star complex x 3

barbarian split squats x 15/15 reps

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 x 4 sets

conditioning/accessory work (1 round)

sliders x 20/20 reps