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