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