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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