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