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