general warmup (15 minutes)

Arc front pull over walking lunges x 100 feet

BTN stretch x 90 seconds x 1/1

sliders x 20/20 reps

1/2 kneeling alternating flys x 20 reps

specific warmup (5 minutes)

360’s set up and light practice

strength (8 rounds)

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

conditioning/accessory work (1 round)

horizontal mace strikes x 15/15 reps

angled isometric mace hold x 45 seconds