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