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