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