general warm up (15 minutes)

Americanas x 40 reps

alternating 1 hand halos x 20 reps

double club lateral press x 12 reps

paddling x 20/20 reps

specific warm up (5 minutes)

barbarian split squats/long cycles set up and light practice

strength (4 rounds)

one round = barbarian split squats x 10 reps  + long cycles x 25 reps

conditioning/accessory work (1 round)

inside mills x 20/20 reps

outside x 20/20 reps

Russian front raises x 12 reps