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