general warmup (15 minutes)

drumming x 30 reps

1 hand standing figure 8’s x 20/20 reps

1/2 kneeling double club lateral pullovers x 20 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/accesory work (2 rounds)

seated offset front pullovers x 15/15 reps

supine helicopters x 15/15 reps