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