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