general warmup (15 minutes)

windshield wiper squats x 20 reps

grave digger  rear lunges x 10/10 reps

BTN stretch x 90 seconds x 1/1

cross body swings x 12/12 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (7 rounds)

one round = 300’s x 45 seconds + rest x 45 seconds

Note: use 5lb more weight than you will compete with at the Vintage Strength Games next month

conditioning/accessory work (2 rounds)

1 hand isometric Arc hold x 30 seconds  x 1/1