general warmup (15 minutes)

figure 8’s to hold x 40 reps

crucifix knee walkups x 20 reps

BTN stretch x 90 seconds x 1/1

2 hand mills x 15/15 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (5 rounds)

one round=300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

isometric lever hold x 30/30 seconds

1/2 kneeling double club lateral pullovers x 20 reps