general warm up (10 minutes)

Americanas x 50 reps

walking 2 hand halos x 100 feet

alternating front cleans x 30 reps

specific warm up (5 minutes)

lunging double club flys set up and light practice

strength (20 minutes)

lunging double club flys x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

drumming x 25 reps

inside mills x 20 reps

1 hand halos x 10/10 reps