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