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