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