general warmup (15 minutes)

drumming x 40 reps

seated 2 hand angle press x 15 reps

crucifix split squats x 10/10 reps

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

specific warmup (5 minutes)

300’s set up and light practice

strength (5 rounds)

one round = 300’s x 60 seconds x rest x 60 seconds

conditioning/accessory work (1 round)

side plank snatches x 7/7 reps

supine helicopters x 15/15 reps