general warm up (10 minutes)

drumming x 50 reps

figure 8’s to hold x 30 reps

1 hand standing figure 8’s x 20/20 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

outside mills x 15/15 reps

1 hand halos x 10/10 reps

Russian front raises x 10 reps