general warmup (15 minutes)

1 hand long cycles x 20/20 reps

barbarian knee walkups x 20 reps

dead-stop side swings x 10/10 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

seated 360’s set up and light practice

strength (20 minutes)

seated 360’s x 20 reps x 5 sets

conditioning/accessory work (2 rounds)

1/2 kneeling double club chest press x 12 reps

seated (on a bench) 2 hand angle press x 15 reps