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