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