general warmup (15 minutes)

drumming x 50 reps

seated 2 hand twists x 30 reps

2 hand wood choppers x 15/15 reps

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

1 hand halos x 12/12 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (20 minutes)

300’s x 20 reps x 5 sets

conditioning/accessory work (1 round)

Russian plank flys x 4/4 reps