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