general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

barbarian split squats x 12/12 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 12/12 reps x 4 sets

conditioning/accessory work (1 round)

heavy 1 hand farmers walk x 50 feet

2 hand wood choppers x 15/15 reps