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