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