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