general warm up (10 minutes)

2 hand front swings x 50 reps

2 hand side swings x 30 reps

double club chest press x 15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

360’s set up and light practice

strength (10 rounds)

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

conditioning/accessory work (2 rounds)

seated (on the floor) double club front pull overs x 15 reps

1/2 kneeling lateral pull overs x 10/10 reps