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