General warmup (15 minutes)
Windshield wiper lateral lunges x 20 reps
Long cycle rear lunges x 20 reps
Archer press x 8/8 reps
BTN stretch x 60 seconds x 1/1
Specific warmup (5 minutes)
360’s set up and light practice
Strength (20 minutes)
360’s x 25 reps x 4 sets
Conditioning/accessory work (1 round)
Standing Russian flys x 5 reps
½ kneeling snatches x 15/15 reps