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