general warm up (15 minutes)
1 hand Americanas x 25/25 reps
shielded strikes x 21 reps
2 hand mills x 15/15 reps
double club isometric horse stance x 60 seconds
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
300’s set up and light practice
strength (5 minutes)
300’s x max. load x max. reps in 5 minutes**
**5 minutes = 300 seconds
conditioning/accessory work (2 rounds)
barbarian knee walk ups x 20 reps
kneeling Ahrens press x 12 reps
Russian plank flys x 3/3 reps