general warmup (15 minutes)

Arc figure 8’s to hold x 30 reps

barbarian lateral walking lunges x 100 feet

BTN stretch x 90 seconds x 1/1

2 hand mills x 30 reps

specific warmup (5 minutes)

seated 360’s set up and light practice

strength (10 rounds)

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

conditioning/accessory work (2 rounds)

1/2 kneeling Ahrens press x 12 reps

kneeling double club chest presses x 12 reps