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