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