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