general warmup (15 minutes)

alternating front swings x 50 reps

Americanas x 40 reps

2 hand side swings x 30 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

360 squats set up and light practice

strength (20 minutes)

360 squats x 10 reps x 4 sets

conditioning/accessory work (1 round)

sliders x 20/20 reps