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