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