general warmup (15 minutes)

1 hand Americanas x 20/20 reps

1 hand halos x 12/12 reps

barbarian knee walk ups x 15 reps

barbarian lateral lunges x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (3 rounds)

one round = 300’s x 3 minutes + rest x 2 minutes

conditioning/accessory work (1 round)

paddling x 20/20 reps

kneeling double club flys x 15 reps

1/2 kneeling 1 hand lateral pullovers x 10/10 reps