general warmup (15 minutes)

alternating front swings x 50 reps

barbarian lateral lunges x 20 reps

crucifix squats x 15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 20 reps x 6 sets

conditioning/accessory work (1 round)

sliders x 15/15 reps