general warmup (15 minutes)

alternating from swings x 50 reps

crucifix squats x 15 reps

long cycles x 30 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

360’s set up and light practice

strength (5 rounds)

one round = 360’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

crossbody swings x 15/15 reps

parry casts x 15/15 reps