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