general warm up (10 minutes)

alternating front swings x 40 reps

double club lateral press side raises x 12 reps

windshield wiper rear lunges x 20 reps

specific warm up (5 minutes)

launch 360’s set up and light practice

strength (20 minutes)

launch 360’s x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

1 hand Arc 10 to 2’s x 5/5 reps

Gama casts x 15/15 reps