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