general warmup (15 minutes)

1 hand Americanas x 20/20 reps

drumming x 40 reps

1/2 kneeling wide stance alternating flys x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

1 hand 360’s set up and light practice

strength (20 minutes)

1 hand 360’s x 15 reps x 6 sets

conditioning/accessory work (1 round)

sliders x 15/15 reps

grave digger squats x 15 reps