general warm up (15 minutes)

1 hand inside helicopters x 20/20 reps

1 hand halos x 15/15 reps

supine helicopters x 15/15 reps

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

specific warm up (5 minutes)

300’s set up and light practice

strength (4 rounds)

one round = 300’s x 90 seconds + rest x 90 seconds

conditioning/accessory work (1 round)

alternating barbarian rear lunges x 20 reps

isometric lever hold x 30/30 seconds