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