general warmup (15 minutes)

alternating front swings x 40 reps

drumming x 40 reps

double club knee walkups x 15 reps

walking double club front swings x 100 feet

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

specific warmup (5 minutes)

2 hand 360’s set up and light practice

strength (6 rounds)

one round = 2 hand 360’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

1 hand Americanas x 15/15 reps

1/2 kneeling alternating flys x 20 reps

seated (on the floor) double club front pull overs x 15 reps

seated (on a bench) 2 hand angle press x 10 reps