general warmup (15 minutes)

walking 2 hand front swings x

1 hand Americanas x 20/20 reps

figure 8’s to hold x 30 reps

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

specific warmup (5 minutes)

360’s set up and light practice

strength (20 minutes)

360’s x 20 reps x 6 sets

conditioning/accessory work (1 round)

supine helicopters x 15/15 reps

supine offset mace pullovers  x 12/12 reps