general warmup (15 minutes)

barbarian knee walkups x 15 reps

barbarian lateral lunges x 20 reps

2 hand pause side cleans x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (8 rounds)

one round = 300’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

1/2 kneeling wide stance Ahrens press x 12 reps

kneeling 2 hand angle press x 12 reps