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