general warm up (15 minutes)

wood choppers x 15/15 reps

barbarian squat & lunge x 20 reps

BTN stretch x 60 seconds x 1/1/1/1

crossbody swings x 12/12 reps

specific warm up (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 40-30-20-10 reps

conditioning/accessory work (1 round)

standing Russian flys x 5 reps

double club side swings x 40 reps