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