general warm up (10 minutes)

inside mills x 20/20 reps

outside mills x 15/15 reps

Vintage swings x 10/10 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warm up (5 minutes)

360s set up and light practice

strength (10 rounds)

one round = 360s x 30 seconds + rest x 30 seconds

conditioning /accessory work (2 rounds)

alternating 1 hand front cleans x 20 reps

barbarian split squats x 10/10 reps