general warmup (15 minutes)

star complex x 1

reverse star complex x 1

BTN stretch x 90 seconds x 1/1 + 60 seconds x 1/1

uppercut front lunges x 15/15 reps

specific warmup (5 minutes)

1 hand 360’s set up and light practice

strength (20 minutes)

1 hand 360’s x 15 reps x 8 sets

conditioning/accessory work (1 round)

1/2 kneeling 1 hand lateral pullovers x 12/12 reps

alternating 1 hand snatches x 20 reps