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