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