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