general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

2 hand standing figure 8’s x 30 reps

supine helicopters x 15/15 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

360’s set up and light practice

strength (6 rounds)

one round = 360’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

2 hand dead-stop side cleans x 10/10 reps

2 hand pause front cleans x 15 reps

crucifix knee walkups x 15 reps