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