general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

BTN stretch x 90 seconds x 1/1

2 hand mills x 12/12 reps

sliders x 15/15 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (4 rounds)

one round = 300’s x 2 minutes + rest x 1 minutes

conditioning/accessory work (2 rounds)

1/2 kneeling Ahrens press x 10 reps

double isometric horse stance x 30 seconds