general warmup (15 minutes)

barbarian rear walking lunges x 50 feet

barbarian walking lunges x 50 feet

2 hand standing figure 8’s x 30 reps

arc figure 8’s to hold x 30 reps

BTN stretch x 60 seconds x 1/1/1/1

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)

crossbody swings x 15/15 reps

angled isometric mace  hold x 45  seconds each side