general warmup (15 minutes)

barbarian rear walking lunges x 50 feet

barbarian walking lunges x 50 feet

BTN stretch x 60 seconds x 1/1/1/1

double club lateral pull overs x 15 reps

1/2 kneeling wide stance Ahrens press x 10 reps

1/2 kneeling wide stance 1 hand snatches x 5/5 reps

specific warmup (5 minutes)

360’s set up and light practice

strength (20 minutes)

360’s x 25 reps x 4 sets

conditioning/accessory work (2 rounds)

supine helicopters x 15/15 reps

Russian front raises x 10 reps