general warmup (15 minutes)

paddling x 24/24 reps

Donnie G’s 24/24 reps

barbarian lateral walking lunges x 15/15 reps

BTN stretch 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 (1 round)

crossbody swings x 15/15 reps

2 hand helicopters x 20/20 reps