general warmup (15 minutes)
Star complex x 2
Donnie G’s x 20/20 reps
1/2 kneeling 2 hand angle press x 15 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
300’s setup and light practice
Strength (20 minutes)
300’s x 20 reps x 5 sets
conditioning/accessory work (1 round)
bullwhips x 12/12 reps
double club snatches x 15 reps