general warmup (15 minutes)

Americanas x 40 reps

1 hand inside helicopters x 20/20 reps

bullwhips x 15/15 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 20 reps x 6 sets

conditioning/accessory work (2 rounds)

1 hand diagonal pullovers x 12/12 reps

archer press x 10/10 reps