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