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