general warmup (15 minutes)

double club walking front swings x  150 feet

double club side swings x 40 reps

BTN stretch x 90 seconds x 1/1

sliders x 15/15 reps

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (6 rounds)

one round =1 hand 300’s x 30 seconds = rest x 30 seconds

conditioning/accessory work (2 rounds)

2 hand wood choppers x 15/15 reps

isometric crucifix hold x 45 seconds