general warmup (15 minutes)
inside mills x 15/15 reps
outside mills x 15/15 reps
double club snatches x 15 reps
windshield wiper squats x 20 reps
BTN stretch x 60 seconds x /1/1/1/1
specific warmup (5 minutes)
1 hand 300’s set up and light practice
strength (20 minutes)
1 hand 300’s x 15 reps x 6 sets
conditioning/accessory work (1 round)
kneeling Russian front raises x 10 reps