general warmup (15 minutes)
2 hand walking front swings x 50 feet
2 hand side swings x 30 reps
1/2 kneeling 1 hand snatches x 8/8 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
360 squats set up and light practice
strength (20 minutes)
360 squats x 10 reps x 4 sets
conditioning/accessory work (1 round)
offset mace floor press x 12/12 reps
supine helicopters x 12/12 reps