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