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