general warmup (15 minutes)

barbarian knee walkups x 18 reps

1 hand Americanas x 15/15 reps

BTN stretch x 60 seconds x 1/1/1/1

launch 360’s x 15/15 reps

front lunge Ahrens press x 12 reps

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 20 reps x 5 sets

conditioning/accessory work (2 rounds)

1/2 kneeling double club chest press x 12 reps

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