general warmup (15 minutes)

walking 2 hand front swings x 50 feet

barbarian knee walkups x 15 reps

BTN stretch x 60 seconds x 1/1

archer press x 10/10 reps

specific warmup (5 minutes)

360’s set up and light practice

strength (10 rounds)

one round = 360’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

side plank snatches x 8/8 reps

kneeling centerline press x 8 reps