general warmup (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

double club clean & chest press x 15 reps

barbarian split squats x 12/12 reps

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

specific warmup (5 minutes)

360’s set up and light practice

strength (20 minutes)

360’s x 25 reps x 4 sets

conditioning/accessory work (1 round)

double club lateral press & side raise x 12 reps

shielded front pullovers x 24 reps