general warmup (15 minutes)

kneeling drumming x 30 reps

1/2 kneeling 1 hand diagonal pullovers x 15/15 reps

BTN stretch x 60 seconds x 1/1/1/1

double club clean & Ahrens press x 15 reps

specific warmup (5 minutes)

1 hand 360’s set up and light practice

strength (20 minutes)

1 hand 360’s x 15 reps x 6 sets

conditioning/accessory work (1 round)

double club lateral press & side raise x 12 reps

seated double club front pullovers x 15 reps