general warmup (15 minutes)

Americanas x 30 reps

long cycles x 30 reps

mace  paddling x 15/15 reps

mace launch & catch x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

360’s set up and light practice

strength (20 minutes)

360’s x 20 reps x 5 sets

conditioning/accessory work (1 round)

1/2 kneeling 1 hand snatch x 12/12 reps

kneeling double club flys x 20 reps

Russian plank flys x 3/3 reps