general warmup (15 minutes)
1 hand Americanas x 20/20 reps
inside mills x 20/20 reps
barbarian squats x 20 reps
double club snatches x 15 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
300’s set up and light practice
strength (6 rounds)
one round = 300’s x 20 reps + rest x 30 seconds
conditioning/accessory work (1 round)
seated (on the floor) double club front pullovers x 15 reps
1/2 kneeling 1 hand lateral pullovers x 12/12
crucifix isometric hold x 60 seconds