general warmup (15 minutes)

alternating front swings x 40 reps

crucifix lateral lunges x 20 reps

barbarian knee walkups x 15 reps

BTN stretch x 90 seconds x 1/1

1/2 kneeling 2 hand halos x 15/15 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (6 rounds)

one round = 300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

1 hand front clean chest press x 10/10 reps

1/2 kneeling wide stance Ahrens x 12 reps

seated 2 hand twists x 20 reps