general warmup (15 minutes)

drumming x 50 reps

star complex x 2 rounds

crucifix knee walkups x 15 reps

BTN stretch x 60 seconds x 1/1/1/1

launch 360’s x 15/15 reps

specific warmup (5 minutes)

2 hand halos & pushups set up and light practice

strength (4 supersets)

one superset=heavy 2 hand halos x 10 reps + pushups x 10 reps

conditioning/accessory work (1 round)

isometric  barbarian lunge x 45 seconds x 1/1