general warmup (15 minutes)
1 hand Americanas x 15/15 reps
inside mills x 20/20reps
shielded front pullovers x 24 reps
barbarian knee walkups x 15 reps
BTN stretch x 60 seconds x 1/1
specific warmup (5 minutes)
360 squats set up and light practice
strength (8 rounds)
one round = 360 squats x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
kneeling centerline press x 10 reps
1/2 kneeling 1 hand snatches x 12/12 reps
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