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