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