general warmup (15 minutes)

long cycles x 30 reps

inside/outside mills x 15/15 reps

BTN stretch 60 seconds x 1/1/1/1

2 hand mills x 10/10 reps

barbarian lateral lunges x 20 reps

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 (1 round)

Russian plank flys x 3/3 reps

2 hand side cleans x 30 reps

2 hand front cleans x 15 reps