general warmup (15 minutes)

double club walking front swings x 50 feet

2 hand side cleans x 30 reps

2 hand seated twists x 30 reps

BTN stretch x 90 seconds x 1/1

angle isometric mace hold x 45 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 20 reps x 5 sets

conditioning/accessory work (2 rounds)

side plank snatches x 7/7 reps

1/2 kneeling Ahrens press x 10 reps