general warm up (10 minutes)
barbarian squats x 20 reps
wood choppers x 15/15 reps
BTN stretch x 90 seconds x 1/1
specific warm up (5 minutes)
10 to 2’s set up and light practice
strength (8 rounds)
one round = 10 to 2’s x 30 seconds + 30 seconds rest
conditioning/accessory work (2 rounds)
seated (on the floor) double club lateral pull overs x 15 reps
kneeling double club front pull overs x 15 reps
1/2 kneeling Ahrens press x 8 reps