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