general warmup (15 minutes)

1 hand side swings x 25/25 reps

1 hand wood choppers x 15/15 reps

BTN stretch x 90 seconds x 1/1

barbarian split squats x 12/12 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (5 round)

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

conditioning/accessory work (1 round)

drumming 1/2 knee walkups x 15 reps