general warmup (15 minutes)

alternating front swings x 30 reps

double club inside/outside mills x 15/15 reps

barbarian split squats x 10/10 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

seated 360’s set up and light practice

strength (20 minutes)

seated 360’s x 25 reps x 4 sets

conditioning/accessory work (2 rounds)

1/2 kneeling double club lateral pullovers x 15 reps

kneeling snatches x 10/10 reps

supine helicopters x 20/20 reps