general warmup (15 minutes)

Donnie G’s x 18/18 reps

2 hand helicopters x 15/15 reps

kneeling lateral press side raises x 12/12 reps

BTN stretch x 60 seconds  x 1/1/1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 35 reps x 3 sets

conditioning/accessory work (1 round)

supine helicopters x 20/20 reps

barbarian isometric horse stance x 60 seconds