general warmup (15 minutes)

drumming x 40 reps

1/2 kneeling wide alternating flys x 20 reps

barbarian knee walkups x 15 reps

BTN stretch x 90 seconds x 1/1

seated double club lateral pullovers x 15 reps

specific warmup (5 minutes)

launch 360’s set up and light practice

strength (20 minutes)

launch 360’s x 12 reps x 6 sets

conditioning/accessory work (1 round)

shileded front pullovers x 21 reps

alternating snatches x 20 reps