general warmup (15 minutes)

1 hand Americanas x 20/20 reps

Donnie G’s x 15/15 reps

crucifix split squats x 12/12 reps

shielded front pullovers x 21 reps

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

specific warmup (5 minutes)

sliders & rotation pushups set up and light practice

strength (4 supersets)

one superset = sliders x 20 reps + rotation pushups x 10 reps

conditioning/accessory work (1 round

crossbody swings x 20/20 reps

parry casts x 15/15 reps