general warmup (15 minutes)

star complex x 3

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

360’s set up and light practice

Note: Use a short mace (Adex Arc)

strength (20 minutes)

360’s x 15 reps at each of the following body positions:

standing, 1/2 kneeling, kneeling, 1/2 kneeling wide stance, seated

conditioning/accessory work (1 round)

Donnie G’s x 15/15 reps

2 hand pause squat cleans x 15 reps