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