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