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