general warmup (15 minutes)

double club lateral press side raises x 12 reps

Russian front raises x 12 reps

2 hand standing figure 8’s x 25 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 15 reps x  6 sets

conditioning/accessory work (3 rounds)

launch 300’s x 10/10 reps

cross body swings x 10/10 reps