general warm up (10 minutes)
Americanas x 40 reps
standing figure 8’s x 20/20 reps
1 hand halos x 15/15 reps
specific warm up (5 minutes)
360’s squat set up and light practice
strength (20 minutes)
360’s squat x 10-10-10-10 reps
conditioning/accessory work (2 rounds)
double club front cleans x 15 reps
drumming x 20 reps