general warmup (15 minutes)

drumming x 40 reps

long cycle rear lunges x 20 reps

kneeling 2 hand angle press x 15 reps

seated double club front pullovers x

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

specific warmup (5 minutes)

360’s set up and light practice

strength (20 minutes)

heavy 360’s x 10 reps x 6 sets

conditioning/accessory work (1 round)

Gama casts x 15/15 reps

crucifix isometric horse stance x 60 seconds