general warmup (15 minutes)

double club front swings x 60 reps

Arc figure 8’s to hold x 30 reps

double club angle press x 10 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

360’s set up and light practice

strength (12 rounds)

one round = 360’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

shielded pullovers x 27 reps

isometric mace hold x 60 seconds