general warmup (15 minutes)

1 hand Americanas x 20/20 reps

seated 2 hand twists x 35 reps

kneeling 1 hand snatches x 10/10 reps

BTN stretch x 90 seconds x 1/1

1/2 kneeling wide stance 2 hand halos x 20 reps

specific warmup (5 minutes)

360 squats set up and light practice

strength (20 minutes)

360 squats x 8 reps x 4 sets

conditioning/accessory work (1 round)

sliders x 15/15 reps

iaometric lever hold x 45 seconds x 1/1