general warmup (15 minutes)

barbarian squats x 20 reps

barbarian lateral lunges x 20 reps

walking 2 hand front swings x 100 feet

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 20 reps x 5 sets

conditioning/accessory work (2 rounds)

seated (on a bench) offset front pullovers x 15/15 reps

kneeling double club lateral pullovers x 15 reps