general warm up (15 minutes)

2 hand front swings x 50 reps

wood choppers x 15/15 reps

2 hand front pull over lunges x 100 feet

BTN stretch x 60 seconds each side x 2

specific warm up (5 minutes)

300’s set up and light practice

strength (7 rounds)

one round = 300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (2 rounds)

sliders x 10/10 reps

isometric crucifix  hold x 60 seconds