general warmup (15 minutes)

shielded front pullovers x 24 reps

barbarian knee walkups x 20 reps

2 hand helicopters x 20/20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (6 rounds)

one round =300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

barbarian isometric horse stance x 30 seconds

barbarian isometric lunge x 30 seconds  x 1/1