general warmup (15 minutes)

2 hand side swings x 30 reps

double club pause front cleans x 15 reps

barbarian lateral walking lunges x 100 feet

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

specific warmup (5 minutes)

1 hand 360’s,set up and light practice

strength (20 minutes)

1 hand 360’s x 10/10 reps x 5 sets

conditioning/accessory work (2 rounds)

crossbody swings x 12/12 reps

parry casts x 12/12 reps