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