general warmup (15 minutes)

2 hand front swings x 50 reps

2 hand side swings x 30 reps

2 hand squat cleans x 10 reps

Russian front raises x 10 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (6 rounds)

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

conditioning/accessory work (1 round)

crucifix isometric horse stance x 60 seconds