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