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