general warmup (15 minutes)

walking 1 hand front swings x 50 feet

1 hand side swings x 20/20 reps

BTN stretch x 90 seconds x 1/1

Gama casts x 15/15 reps

specific warmup (5 minutes)

360’s set up and light practice

strength (8 rounds)

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

conditioning/accessory work (1 round)

1/2 kneeling double club front pullovers x 15 reps

side plank snatches x 8/8 reps