general warmup (15 minutes)

paddling x 25/25 reps

Donnie G’s x 15/15 reps

windshield wiper rear lunges x 20 reps

BTN stretch x 90 seconds x 1/1

Gama casts x 15/15 reps

specific warmup (5 minutes)

2 hand pause side cleans set up and light practice

strength (5 sets)

2 hand pause side cleans x 10/10 reps

Note: Do all one side first.

conditioning/accesory work (1 round)

drumming x 40 reps

star complex x 2