general warmup (15 minutes)

1 hand Americanas x 15/15 reps

inside mills x 20/20 reps

1/2 kneeling double club flys x 24 reps

BTN stretch x 90 seconds

specific warmup (5 minutes)

1 hand 360’s set up and light practice

strength (20 minutes)

1 hand 360’s x 10/10 reps x 5 sets

conditioning/accessory work (1 round)

grave digger rear lunges x 24 reps

double Arc (short mace) horizontal press x 12 reps