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