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