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