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