general warmup (15 minutes)
star complex x 2
1/2 kneeling wide stance Ahrens press x 12 reps
1/2 kneeling 1 hand lateral press x 12/12 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
1 hand 300’s set up and light practice
strength (6 rounds)
one round = 1 hand 300’s x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
seated double club angle press x 15 reps
isometric angle press x 45 seconds x 1/1