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