general warm up (15 minutes)

long cycles x 25 reps

barbarian lateral lunges 15 reps

shielded strikes x 21 reps

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

specific warm up (5 minutes)

360’s set up and light practice

strength (7 rounds)

one round = 360’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

Gama casts x 20 reps

1/2 kneeling double club lateral pull overs x 15 reps