general warmup (15 minutes)
inside mills x 15/15 reps
outside mills x 15/15 reps
crucifix knee walkups x 12 reps
BTN stretch x 60 seconds x 1/1/1/1
barbarian pullovers x 20 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 (1 round)
double club lateral press side raises x 10 reps
1/2 kneeling 1 hand snatches x 10/10 reps
figure 8’s to hold x 20 reps