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