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