general warmup(15 minutes)

grave digger rear lunges x 10/10 reps

kneeling alternating flys x 20 rep

long cycles x 25 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 15 reps x 4 sets

conditioning/accessory work (2 rounds)

Ahrens press x 12 reps

Gama casts x 20 reps