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