general warmup (15 minutes)

2 hand side swings x 40 reps

2 hand pause squat cleans x 15 reps

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

crossbody swings x 15/15 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 20 reps x 5 sets

conditioning/accessory work (1 round)

double mills x 20/20 reps