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