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