general warmup (15 minutes)

figure 8’s to hold x 30 reps

standing 2 hand figure 8’s x 30 reps

barbarian knee walkups x 15 reps

BTN x 90 seconds x 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)

1/2 kneeling double club front pullovers x 15 reps

isometric crucifix horse stance x 45 seconds

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