general warmup (15 minutes)
rear walking barbarian lunges x 50 feet
walking barbarian lunges x 50 feet
1/2 kneeling 1 hand lateral press 12/12 reps
barbarian pull overs x 25 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
360’s set up and light practice
strength (20 minutes)
360’s x 30 reps x 4 sets
conditioning/accessory work (1 round)
Russian front raises x 12 reps