general warmup (15 minutes)

alternating front swings x 40 reps

1 hand Americanas x 20/20 reps

barbarian rear lunges x 12/12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

360’s set up and light practice

strength (4 rounds)

one round = 360’s x 90 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

seated 2 hand angle press x 15 reps

Gama casts x 15/15 reps