general warmup (15 minutes)

1 hand Americianas x 20/20 reps

1/2 kneeling alternating flys x 20 reps

double club front raise lunges x 20 steps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 20 reps x 4 sets

conditioning/accessory work (1 round)

Russian front raises x 10 reps