general warmup (15 minutes)

2 hand side swings x 30 reps

crossbody swings x 10/10 reps

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

parry casts x 10/10 reps

rear walking barbarian lunges x 100 feet

specific warmup (5 minutes)

1 hand 360’s set up and light practice

strength (20 minutes)

1 hand 360’s x 15 reps x 6 sets

conditioning/accessory work (2 rounds)

double club isometric horse stance x 45 seconds

Turkish getups x 3/3 reps