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