general warm up (10 minutes)
Inside mills x 15/15 reps
Outside mills x 15/15 reps
BTN stretch x 90 seconds x 1/1
Pendulum swings x 30 reps
specific warm up (5 minutes)
10 to 2 set up and light practice
strength (6 rounds)
10-to-2 >>>one round=60 seconds work + 60 seconds rest
conditioning/accessory work (1 round)
Seated 360’s x 30 reps
Double club side swings x 40 reps