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