general warm up (15 minutes)

mace toss & catch x 15/15 reps

pendulum swings x 20 reps

long cycles x 30 reps

kneeling double club flys x 15 reps

specific  warm up (5 minutes)

360’s set up and light practice

strength (10 rounds)

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

conditioning/accessory work (2 rounds)

grave diggers x 10/10 reps

crucifix squats x 10 reps