general warmup (15 minutes)

walking 2 hand front swings x 40 reps

barbarian knee walkups x 20 reps

1/2 kneeling 1 hand lateral pullovers x 12/12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (5 rounds)

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

conditioning/accessory work (2 rounds)

offset front pullovers x 15/15 reps

kneeling 2 hand twists x 30 reps