general warmup (15 minutes)

1 hand Americanas x 15/15 reps

2 hand front swings x 50 reps

2 hand side swings x 30 reps

BTN stretch x 90 seconds x 1/1

1 hand wood choppers x 12/12 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 20 reps x 6 sets

conditioning/accessory work (1 round)

barbarian knee walkups x 15 reps