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