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