general warmup (15 minutes)

mace toss & catch x 15/15 reps

mace front swing & catch x 15/15 reps

BTN stretch x 60 seconds x 1/1/1/1

pendulum pullovers x 20 reps

specific warmup (5 minutes)

300’s set up and light pratice

strength (20 minutes)

300’s x  25 reps x 4 sets

conditioning/accesory work (1 round)

slider squats x 12/12 reps

seated alternating chest press x 20 reps