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