general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

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

barbarian pullovers x 20 reps

barbarian knee walkups x 15 reps

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 15 reps x 6 sets

conditioning/accessory work (1 round)

double club angle press x 10-8-6-4 reps