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