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