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