general warm up (15 minutes)

barbarian walking lunges x 100 feet

front swing & catch x 15/15 reps

hand to hand toss x 20 reps

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

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

Note: Emaphasis is on quality technique

you will be scoring each other hard

no rep anything that is not correct

conditioning/accessory work (2 rounds)

isometric lever hold x 30 seconds

bull whips x 12/12 reps