general warm up (10 minutes)
Americanas x 50 reps
drumming x 30 reps
snatches x 10/10 reps
specific warm up (5 minutes)
crucifix squats set up and light practice
strength (5 rounds)
crucifix squats x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
2 hand standing figure 8’s x 20 reps
alternating barbarian rear lunges x 20 reps
dead stop side swings x 10/10 reps