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