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