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