general warmup (15 minutes)

Americanas x 30 reps

inside mills x 15/15 reps

outside mills x 15/15 reps

drumming knee walkups x 20 reps

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

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)

kneeling diagonal pullovers x 20/20 reps

seated angle press x 15 reps