general warm up (15 minutes)

alternating standing chest press x 30 reps

1/2 kneeling double club front pull overs x 10/10 reps

barbarian lateral walking lunges x 100 feet

BTN stretch x 90 seconds x 1/1

specific warm up (5 minutes)

300’s set up and light practice

strength (3 rounds)

one round = 300’s x 2 minutes + rest x 1 minute

conditioning/accessory work (1 round)

battering rams x 15/15 reps

windshield wiper squats x 20 reps