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