general warmup (15 minutes)

1 hand Americanas x 25/25 reps

2 hand front squat cleans x 15 reps

uppercut front lunges x 12/12 reps

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

barbarian lateral lunges x 15 reps

specific warmup (5 minutes)

1 hand 360’s set up and light practice

strength (20 minutes)

1 hand 360’s x 15 reps x 6 sets

conditioning/accessory work (2 rounds)

drumming x 30 reps

1/2 kneeling 1 hand flys x 20 reps