general warmup (15 minutes)

barbarian squats x 20 reps

alternating double club flys x 20 reps

kneeling 2 hand twists x 25 reps

BTN stretch x 90 seconds x 1/1

lateral lunge 360’s x 15 reps

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 (1 round)

crucifix isometric horse stance x 60 seconds