general warmup (15 minutes)
star complex x 2
double club clean & centerline press x 10 reps
Donnie G’s x 15/15 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 at each of the following body positions:
seated, kneeling, 1/2 kneeling wide stance, 1/2 kneeling, standing
conditioning/accessory work (1 round)
sliders x 15/15 reps
double club archer pulls x 20 reps