general warm up (10 minutes)

2 hand mills x 25 reps

wood choppers x 15/15 reps
barbarian knee walk ups x 10 reps
specific warm up (5 minutes)

360 squats set up and light practice
strength (20 minutes)
360 squats x 20/15/10/5 reps

conditioning/accessory work (3 rounds)

seated double club lateral pull overs x 10 reps

sliders x 10/10 reps