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