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