general warmup (15 minutes)

windshield wiper squats x 24 reps

double club snatches x 15 reps

seated lateral press side raises x 10 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

360’s set up and light practice

strength (20 minutes)

360’s x 15 reps x 8 sets

conditioning/accessory work (2 rounds)

shielded front pullovers x 24 reps

Russian plank flys x 3/3 reps