general warmup (15 minutes)

windshield wiper lateral lunges x 24 reps

barbarian knee walkups x 15 reps

2 hand wood choppers x 15/15 reps

BTN stretch 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (7 rounds)

one round = 300’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

bullwhips x 15/15 reps

crossbody swings x 15/15 reps