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