general warm up (15 minutes)
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
seated 300’s set up and light practice
strength (20 minutes)
seated 300’s x 20 reps x 4 sets
conditioning/accessory work (2 rounds)
kneeling double club front pull overs x 15 reps
1/2 kneeling Ahrens press x 10 reps