general warmup (15 minutes)
Americanas x 40 reps
inside mills x 20/20 reps
barbarian rear walking lunges x 50 feet
barbarian walking lunges x 50 feet
mace launch & catch x 15/15 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
300’s set up and light practice
strength (3 rounds)
one round = 300’s x 2 minutes + rest x 1 minute
conditioning/accessory work (1 round)
shielded front pull overs x 21 reps
kneeling double club lateral presses x 12 reps