general warmup (15 minutes)

1 hand Americanas x 20/20 reps

inside mills x 20/20 reps

barbarian knee walkups x 15 reps

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

2 hand mills x 15/15 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (8 rounds)

one round = 300’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

double club pause squat cleans x 10 reps

rotation pushups x 10 reps

isometric lunge x 45 seconds x 1/1