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