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