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