general warmup (15 minutes)

double club archer pulls x 15/15 reps

alternating front swings x 50 reps

BTN stretch x 90 seconds x 1/1

2 hand front pullover lunges x 20 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 (2 rounds)

sliders x 15/15 reps

uppercut press x 12/12 reps