general warmup (15 minutes)

windshield wiper lateral lunges x 12/12 reps

BTN stretch x 90 seconds x 1/1

launch 360’s x 30 reps

star complex x 1

specific warmup (5 minutes)

standing double club angle press set up and light practice

strength (20 minutes)

standing double club angle press x 20-16-12-8 reps

conditioning/accessory work (2 rounds)

arc figure 8’s to hold x 30 reps

Donnie G’s x 15/15 reps