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