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