general warmup (15 minutes)

Arc figure 8’s to hold x 30 reps

2 hand standing figure 8’s x 20 reps

kneeling  1hand lateral pull overs x 12/12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (5 rounds)

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

conditioning/accessory work (3 rounds)

sliders x 15/15 reps

1 hand pause front cleans x 8/8 reps