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