general warmup (15 minutes)
seated (on the floor) alternating flys x 20 reps
1/2 kneeling wide stance Ahrens press x 8/8 reps (switch stance each set)
Turkish getups x 2/2 reps
2 hand front pull over lunges x 100 feet
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
1 hand 300’s set up and light practice
strength (20 minutes)
1 hand 300’s x 20 reps x 4 sets
conditioning/accessory work (2 rounds)
sliders x 20/20 reps
angled isometric mace hold x 30/30 seconds