general warm up (10 minutes)
windshield wiper squats x 20 reps
1/2 kneeling flys x 10/10 reps (switch foot position after first ten reps)
mace launches x 2 minutes
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
360’s set up and light practice
strength (20 minutes)
360’s x 20 reps x 4 sets
conditioning/accessory work (2 rounds)
battering rams x 15/15 reps
crucifix hold x max. time