general warmup (15 minutes)

double club front swings x 50 reps

inside/outside mills x 15/15 reps

1/2 kneeling Ahrens press x 12 reps

kneeling alternating flys x 20 reps

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 15 reps x 7 sets

conditioning/accessory work (1 round)

1 hand Arc standing chest press x 10/10 reps

seated (on the floor) double club front pullovers x 15 reps