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