general warmup (15 minutes)

steel club archer pulls x 15/15 reps

2 hand wood choppers x 18/18 reps

alternating 1 hand snatches x 20 reps

BTN stretch x 90 seconds x 1/1

seated 2 hand angle press x 15 reps

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 (1 round)

kneeling 2 hand twists x 30 reps