general warm up (10 minutes)
inside mills x 20/20 reps
2 hand side swings x 40 reps
rear walking barbarian lunges x 50 feet
specific warm up (5 minutes)
360’s set up and light practice
strength (7 rounds)
360’s>>>one round = x 30 seconds work + 30 seconds rest
conditioning/accessory work (2 rounds)
double club chest press front raises x 10 reps
double club lateral pull overs x 10 reps