general warmup (15 minutes)

windshield wiper squats x 25 reps

Donnie G’s x 15/15 reps

BTN stretch x 60 seconds  x 1/1/1/1

1 hand halos x 12/12 reps

specific warmup (5 minutes)

360’s set up and light practice

strength (10 rounds)

one round =360’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

sliders x 20/20 reps

seated (on a bench) 2 hand angle press x 15 reps

heavy isometric mace hold x 45 seconds