general warmup (15 minutes)

double club front swings x 50 reps

double club lateral lunge flys x 20 reps

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

crossbody swings x 15/15 reps

specific warmup (5 minutes)

360’s set up and light practice

strength (5 rounds)

one round = 360’s x 20 reps

conditioning/accessory work (1 round)

Gama casts x 20 reps

parry casts x 12/12 reps

Turkish get ups x 3/3 reps