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