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