general warmup (15 minutes)
inside mills x 20/20 reps
outside mills x 20/20 reps
1/2 kneeling lateral pullovers x 15/15 reps
paddling x 20/20 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
1 hand 300’s set up and light practice
strength (6 rounds)
one round =1 hand 300’s x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
shielded front pullovers x 21 reps
1 hand inside helicopters x 15/15 reps