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