general warmup (15 minutes)
windshield wiper lateral lunges x 25 reps
2 hand helicopters x 20/20 reps
1/2 kneeling 1 hand snatches x 12/12 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
300’s set up and light practice
strength (20 minutes)
300’s x 20 reps x 6 sets
conditioning/accessory work (1 round)
slider squats x 10/10 reps
offset mace pullovers x 12/12 reps