general warmup (15 minutes)
windshield wiper squats x 20 reps
uppercut front lunges x 12/12 reps
hand to hand toss x 20 reps
battering rams x 12/12 reps
BTN stretch x 60 seconds x 1/1
specific warmup (5 minutes)
300’s set up and light practice
strength (3 rounds)
one round = 2 minutes+ rest x 1 minute
conditioning/accessory work (2 rounds)
bull whips x 10/10 reps
paddling x 15/15 reps