general warmup (15 minutes)

drumming x 40 reps

crossbody swings x 15/15 reps

barbarian split squats x 12/12 reps

double club snatches x 10 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (5 rounds)

one round = 300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

Russian plank flys x 2/2 reps

supine helicopters x 15/15 reps