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