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