general warmup (15 minutes)

1 hand Amercanas x 20/20 reps

inside mills x 20/20 reps

windshield wiper lateral lunges x 20 reps

BTN stretch x 60 seconds  x 1/1/1/1

specific warmup (5 minutes)

1 hand 360’s & Power Wheel rollouts set up and light practice

strength (6 rounds)

one round = 1 hand 360’s x 15 reps + Power Wheel rollouts x 5 reps

conditioning/accessory work (1 round)

crucifix isometric horse stance x 60 seconds