general warmup (15 minutes)

inside mills x 20/20 reps

crucifix knee walkups x 15 reps

2 hand squat cleans x 15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (2 rounds)

300’s x 3 minutes

conditioning/accessory work (2 rounds)

sliders x 15/15 reps

seated (on the floor) double club front pull overs x 15 reps