general warm up (10 minutes)

Americanas x 50 reps

double club inside-outs x 20/20 reps

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

specific warm up (5 minutes)

10-to-2 set up and light practice

strength (20 minutes)

10-to-2 x 5 minutes x max. reps

Note: cap is 100 reps

No conditioning/accessory work today