general warmup (15 minutes)

walking 2 hand front swings x 50 reps

double club lateral pullovers x 20 reps

2 hand wood choppers x 20/20 reps

BTN stretch x 90 seconds

specific warmup (5 minutes)

1 hand 360’s set up and light practice

strength (20 minutes)

1 hand 360’s x 20 reps x 5 sets

conditioning/accessory work (1 round)

dead-stop side swings x 15/15 reps

Russian plank flys x 3/3 reps