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