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