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