general warmup (15 minutes)

drumming x 30 reps

1/2 kneeling 1 hand halos x 12/12 reps

kneeling 2 hand offset front pullovers x 10/10 reps

inside/outside mills x 15/15 reps (Note–also called “inside outs”)

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

paddling x 15/15 reps

shielded strikes x 24 reps

alternating 1 hand snatches x 20 reps