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