general warmup (5 minutes)

drumming knee walkups x 22 reps

grave digger lateral lunges x 12/12 reps

2 hand helicopters x 15/15 reps

archer press x 10/10 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 15 reps x 6 sets

conditioning/accessory work (1 round)

sliders x 20/20 reps