general warmup (15 minutes)

seated alternating flys x 20 reps

1/2 kneeling double club lateral pullovers x 20 reps

star complex x 1 round

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 20 reps x 5 sets

conditioning/accessory work (1 round)

alternating 1 hand pause front cleans x 20 reps

crucifix isometric hold x 60 seconds