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