general warm up (10 minutes)

Americanas x 40 reps

2 hand standing figure 8’s x 20 reps

2 hand halo squats x 15 reps

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

specific warm up (5 minutes)

seated 10 to 2’s set up and light practice

strength (20 minutes)

seated 10 to 2’s x 10-10-10-10 reps

conditioning/accessory work (2 rounds)

1/2 kneeling lateral pull overs x 10/10 reps

kneeling double club flys x 10 reps