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