general warmup (15 minutes)

barbarian knee walkups x 12 reps

crucifix lateral lunges x 20 reps

BTN stretch x 60 seconds x 1/1/1/1

long cycle front lunges x 12/12 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 6 sets

conditioning/accessory work (1 round)

Donnie G’s x 15/15 reps

Russian plank flys x 2/2 reps