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