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