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