general warmup (15 minutes)

figure 8’s to hold x 35 reps

star complex x 1

barbarian lateral walking lunges x 30 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

360’s set up and light practice

strength (8 rounds)

one round = 360’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

Gama casts x 20/20 reps

kneeling double club front raises x 12 reps