general warmup (15 minutes)

windshield wiper squats x 15 reps

inside mills x 15/15 reps

outside mills x 15/15 reps

double club  snatches x 10 reps

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

specific warmup (5 minutes)

300’s set up and light practice

strength (6 rounds)

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

conditioning/accessory work (1 round)

crossbody swings x 12/12 reps

angled isometric hold x 45 seconds each side