general warm up (10 minutes)

Americanas x 40 reps

inside mills x 15/15 reps

outside mills x 15/15 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warm up (5 minutes)

launch 360’s set up and light practice

strength (20 m inutes)

launch 360’s x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

seated 10 to 2’s x 15 reps

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