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