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