general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

1 hand Americanas x 20/20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

seated (on a bench) 360’s set up and light practice

strength (6 rounds)

one round = seated (on a bench) 360’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (2 rounds)

crucifix squats x 15 reps

offset front pull overs x 8/8 reps

1/2 kneeling 1 hand snatches 5/5 reps