general warmup (15 minutes)

star complex x 2

barbarian pullovers x 25 reps

uppercut press x 12/12 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

360’s & archer pulls set up and light practice

strength (6 rounds)

one round=360’s x 15 reps x archer pulls x 10/10 reps

conditioning/accessory work (1 round)

double club walking horse stance x 40 steps

Russian plank flys x 3/3 reps