general warmup (15 minutes)

2 hand standing figure 8’s x 30 reps

barbarian split squats x 12/12 reps

BTN stretch x 60 seconds x 1/1/1/1

1/2 kneeling wide stance offset front pullovers x 8/8 reps

bull whips x 12/12 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (7 rounds)

one round = 300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (2 rounds)

double club knee walk ups x 15 reps

seated (on the floor) double club side raises x 15 reps