general warmup (15 minutes)

2 hand pause side cleans x 20 reps

2 hand helicopters x 15/15 reps

barbarian lateral walking lunges 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 15 reps x 7 sets

conditioning/accessory work (1 round)

sliders x 15/15 reps

parry casts x 15